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MR_Willes is losing it!

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I think i will go a bit @Cheetah and change my topic title to something when i figured out what i want to do this challenge.


But i also had this idea of making it a bit interactive.


So i want to try this thing:

  • I talk a little about what goes on nowadays in my life
  • You people help me figure out what goals i need


We're in the last month of Winter, and weather isn't all that good. Last weeks has been relatively cold compared to other years, last couple of weeks have also been pretty wet.


Let's just say bad days look like this:


Afbeeldingsresultaat voor rain gif


And good days look like this


Afbeeldingsresultaat voor rain gif


Therefore i'm thankful my workout program consists of 3 days working out in my home gym/garage. It's cold there, but at least it's dry. I have been working out there pretty consistently (in the last 5 weeks i missed one day which i made up for the next day) all of that cause there is a beginners-powerlifting-meet coming up (last weekend of May, 15 weeks out):





So there are a total of 14 people in my weight class. And the weights you are seeing here "should" be everybody's openers. This means that if everyone keeps consistent in this way that i will come in 11th. I had to guesstimate my first lifts, when i entered them, they weren't even my estimated maxes. They are now. So with 15 weeks on the clock i hope i can do much better than this. But i realize everyone has their openers here, so they will also probably do much better than these. Not that it's important where i will be at the end of the day, the most important thing is,

  1. I will have fun competing
  2. I could give it my all
  3. It all helped me stick to the plan these upcoming 15 weeks.


I'm using a program from Barbell Medicine known as The Bridge 3.0. This is an 8 week program for people who have done Linear Progression in the past (Starting Strength / Strong Lifts). At this moment (0-week of this challenge) i'm on Week 6 of that program. This means that halfway this challenge i will start my new program which will be the "12 Week Strength Template"



This is a new version of our original 12 week strength template with an updated schedule, exercise selection, volume, and intensity programming to improve strength performance based on data collected from v1.0 users. Additionally, our new templates have been redesigned with a focus on usability and user experience.

Are you an intermediate who is healthy and has a good amount of time over the next three months to get strong? If Yes, you’ve got the right template. If this doesn’t apply to you however, you may be better served with one of the other templates.

For instance, if you are a post-novice lifter who is trying to lean out by more than a few pounds, has somewhat compromised recovery or training resources at present time, has a bunch of niggling injuries, and/or needs a change of pace from pure strength training–then one of the GPP templates is likely better for you.

If you are an intermediate and you super crunched for time, then the time crunch plan is likely ideal for you.

Overall, this template is for maximal strength improvement in the squat, bench press, and deadlift while training 4 days per week with the idea that someone is going to either go compete in a meet after the 12th week or will be testing their one rep maxes at the end.

Designed for post-novice lifters who fit the following criteria:

  • Have a substantial amount of training time available, e.g. 2 hours are the norm for most training sessions.
  • Are not trying to undergo rapid weight loss
  • Are not recovering from an injury
  • Is wanting to focus on squat, bench, and deadlift, as this template is excellent for powerlifting meet prep
  • Equipment-rack, barbell, free weights, bench, preferably able to use the pins, optional: leg press
  • Updated schedule, exercise selection, volume, and intensity programming to improve strength performance based on data collected from v1.0 users
  • Redesigned with a focus on usability and user experience

This program uses RPE and/or percentages to communicate training intensities. It is programmed for 4 days per week, but can be modified for 3 days per week. There are additional conditioning recommendations for General Physical Preparedness (GPP). A How-To Video Playlist is included as well.


I really hope this will give me the glorious gains i have been searching for!!!


Afbeeldingsresultaat voor alan thrall gif


It's a 4days/week template. And actually i'm really looking forward to upping the training pace.


Next to this lifting, life is always pretty busy in Q2 of the year. This year it even starts a bit earlier it seems.

  • Last 2 sundays i have been away to follow a course which should made me a dutch official motorbike tour guide.
  • This sunday i offered to help out with the Tourguide-organisation, they will be present at the season opener of the dutch biggest motorbike dealer.
  • Next sunday, there is the biggest bike fair of the year where i'm expected to help out a day.
  • The last weekend of February we will be celebrating my son's birthday, we invited family on saturday and friends on sunday.
  • First saturday of March we will be over at the inlaws as my FIL will celebrate his birthday, and as things usually go, we will get there early in the afternoon and will probably be on of the last to leave.
  • Which leaves me with one completely unplanned weekend this challenge. Though we are still a few weeks out, it can (and probably will) be filled in with something.


Afbeeldingsresultaat voor busy gif


Safe to say next to me working 4, 9 hour days, a week i don't have all that much free "free-time" left.


Afbeeldingsresultaat voor busy gif


Now something that might pop in any of these weeks too might be the new solar panel installation i'm about to order. Last year in September i changed work. I now work at a distributor of solar panels and inverters. One of the benefits of working here is that i can get a complete system, for very cheap! Seeing it really could save a lot on my electric bill and i really do like the green aspect, and being a good step in the direction of being selfsustainable i have decided i need me a system. While i'm just still in the planning stage if things go a bit fast i could have this system installed in the next couple of weeks.


Afbeeldingsresultaat voor solar panel gif


I want to compete in the -83 KG class, but for the last 2-3 weeks i'm hovering between 84 and 85 KG's. Now a little more dedication in the weekend should help with that, otherwise when i start the next challenge (probably when i start the next lifting program) i will become a bit more rigid. So i will slowly creep down to -83. It's not a huge gap, and i'm weighing every day so i will not be surprised.


Afbeeldingsresultaat voor suck in stomach gif


In my last challenge i focused on this stuff:

  • lifting 3x a week
  • extra workout once a week
  • eat good breakfast
  • eat good lunch
  • sleep
  • check in at NF
  • track my weight


To be fair the next things won't be much of a goal as i will (probably) do them anyway:

  • lifting 3x a week
  • eat good breakfast
  • eat good lunch
  • sleep
  • track my weight


So, i'm feeling bit lost for inspiration, but seeing that you guys always seem to deliver, i think we can make this a fun challenge. Just thinking out of the box, maybe i don't even need goals. If you check the list of things i will do anyway, that might just be enough to keep me going the next couple of weeks. At least i have a challenge thread up, and i will report in here daily how things are going.


Afbeeldingsresultaat voor help me gif


Puppy eyes always seem to do the trick...


Afbeeldingsresultaat voor puppy eyes gif

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I don't want to be keeping scores too much, but over here i always get confused on what day/week we are in, so therefore i am going to start with this:


Week 0 day 4


Yesterday was a resting day, where i was pretty compliant, except after my little snooze on the couch. I was feeling super hungry, so i made some cheese sandwiches.

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On 2/7/2019 at 4:13 AM, Mr_Willes said:

Puppy eyes always seem to do the trick...


Sorry, but BC's puppy eyes were what got me ...





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Week 0 day 7


I just had a fantastic weekend, which left me a little bit tired. Friday i had a good day, with lifting and hitting a new PR on the DL. 150 KG (331 lbs).


Afbeeldingsresultaat voor lifting gif 


AND i turned PRO-Deadlifter, during the 4x140KG touch n go, i could feel a small vain in my nose pop, leaving me with a bloody nose after the set.


Afbeeldingsresultaat voor bloody nose deadlift gif


Well not that bad... But still, felt badass!


Saturday i worked together with the wife to get rid of some stuff we had left from rebuilding the attic. In the afternoon i went to work to do some work with an empty office, also cause it was on my way to the party later that day.


For the people that don't know, i'm from the Euro-raving-generation. Saturday there was a sort of reunion party in the Ziggo Dome in Amsterdam. It was one of the best parties i ever attended. I got my cardio in ;) and was glad we booked a hotel nearby, as it was a 2 min walk, and we still managed to not go to sleep before 4.


Afbeeldingsresultaat voor charly lownoise and mental theo 25


Sunday was filled with attending a bike fair on the way home from Amsterdam. I was home at about 7, just in time to spend some time with the kids and have a nice easy evening afterwards.


This morning i'm having some mild DOMS in my neck and shoulders (#not18anymore)


Also, eating was pretty good. Friday i made tacos with chicken minced meat, they were pretty good and yummy. Saturday i had probably the best Teriyaki Chicken with fried rice i have ever eaten! And sunday i didn't had much, just some veggie sandwiches throughout the day.


The scale this morning confirmed, this has been a good week weight-wise.


Looking forward to lifting tonight, trying to up my previous Squat PR!

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7 hours ago, Mr_Willes said:

Well not that bad... But still, felt badass!


I saw the picture. You looked badass. Well done on the PR! 

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16 hours ago, Tanktimus the Encourager said:

Congrats on the PR! And on bleeding on your face!


Thanx Tank, though getting congratulated for bleeding feels a bit feminine 


15 hours ago, jonfirestar said:

I saw the picture. You looked badass. Well done on the PR! 


Thanx man, i would have liked it a lot better if it was an occasional nosebleed, but last night with my Squat i got my second nosebleed, and i was still warming up. On the other side, i don't think i have to doubt my intensity in the warm up...


13 hours ago, T2sarahconnor said:

Here for the party even though you are from the Euro-raving-generation.


The raving generation has their arms open for every one, hell we know a lot of the same music, mine is just usually in a bit higher pitched and higher BPM cover.




Thanx guys for stopping by!


Afbeeldingsresultaat voor appreciate gif 

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Week 1 Day 2


It was a rest day, and rest is what i did, i fell asleep on the couch as early as 8! I even missed the oldest going to bed. This morning i slept in for 2 hours extra, cause waking up at 6 it felt like i haven't had any rest at all.


I had this weird dream that i was sleeping in a small rowing boat, which became flooded, which woke me up, and i needed to hoist the thing out of the water, just to empty it and get back to sleep, and the whole cycle restarting again...


Don't know where that came from. But i felt like a POS this morning. Somehow i needed the extra 2 hours, i feel remarkably good now.


Also yesterday i had ALL THE HUNGER!!! Just before i thought about what i had extra, 2 pieces of fruit at lunch, 2 small profiteroles, some yoghurt with dinner, a piece of cake which my son didn't liked, and a cookie just before bedtime. Still this morning i was about 1 KG lower than i have been the last few weeks! So now i'm only 1lbs over the weight i need to be for my PL meet (83.5 KG)

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Week 1 Day 3


After work i got my hair cut, and after that i started lifting. The program has changed a bit, on wednesday i get to do pin squats, overhead press and lever rows. The pin squat seriously kicks butt. Damn, getting out of the hole from a deadstop is, something else. They feel badass to do anyway. I also came to the conclusion i overestimated my RPE on the OHP, which has cost me the lead in BRUTAL. The lever row leaves a nice pump at the end of the workout. So all happy now. Can't wait to go deadlifting again on friday (that's also a new feeling).

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Week 1 day 7


As usual weekend wasn't much of a bore. Friday i got some work done wrt health insurance and official documents. With a lifting session taking up most of the first part of the afternoon.


Here the 2 highlights of last week:


Squat with 331 and deadlift with 336





Saturday my best friend came over to get some electrical work done. We fixed a new rail so we can change the lights on the dinner table, this way we can have the lamps above the dinner table, even when we change the setup like we do when we have a party. Also now 90% of my house is working on LED lights. And we made a start on getting electricity sockets in the new attic.


Sunday was a full day at the motorcycle fair. Which was pretty disappointing cause it was not nearly as busy as on a friday (which usually is my day at the fair). So next year i'm gonna make sure i'm gonna be there on friday.

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Week 2 day 1


I was on fire yesterday during the workout!


I did a squat with 152.5 KG, in my mind i yelled lightweight when picking it up from the hooks. It felt super good, definitely not more than an RPE8. After watching the vid i was a little worried about depth though.



The program is really giving it's results.


I approached bench differently. I'm finding it very hard to judge RPE with OHP and BP. So now i just keep on adding weights till i feel i hit a 9. And i use that to calculate the rest of the sets off of. This left me with a 75 KG BP which IIRC is only 5 KG shy of my PB and is exactly what i had entered to open with during the meet in May. So that's solid too. I believe not underestimating my RPE on BP will give me the boost i need to add some weight to that lift in time for the meet.


I also bought the 12 week strength program which i'm gonna follow next week. So taking a peak into that, i can see most will be similar to what i have been doing now, just mixed up a little bit. Well it worked pretty well, so curious to see what it will give.


Having done the first day of the last week of my current program it would be nice to see how i have progressed:


Day1 consists of:

  • Squat with belt
  • 1 ct paused benchpress
  • 2 ct paused deadlift (w1-w5) / 2" deficit deadlift (w6-w8)


Squat with Belt (E1RM):

Week 1: 296

Week 2: 310

Week 3: 322

Week 4: 321

Week 5: 334

Week 6: 346

Week 7: 346

Week 8: 363


1 ct paused benchpress:

Week 1: 147

Week 2: 155

Week 3: 160

Week 4: 160

Week 5: 161

Week 6: 167

Week 7: 167

Week 8: 173


2 ct paused deadlift (w1-w5)

Week 1: 245

Week 2: 245

Week 3: 289

Week 4: 294

Week 5: 283


2"deficit deadlift (w6-w8)

Week 6: 308

Week 7: 314

Week 8: 326



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week 2 day 3


Tuesday (w2d2) was pretty uneventful, i did not do much. I promised my son i would help him build on his birthday present (a big Lego Ninjago boat). So we did that for most of the evening after dinner.


Yesterday was another lifting day, Day 2 of the last week of my program, i found a beautiful piece of powerlifting art:


Afbeeldingsresultaat voor powerlifting art


Day2 consists of:

  • 2ct paused Squat (w1-w5) Pin squat (w6-w8)
  • Overhead press with belt
  • Pendlay Row (w1-w5) / Lever row (w6-w8)


2ct paused Squat (E1RM):

Week 1: 289

Week 2: 304

Week 3: 298

Week 4: 310

Week 5: 314


Pin squat (E1RM):

Week 6: 256

Week 7: 269

Week 8: 275


Overhead press with belt (E1RM):

Week 1: 130

Week 2: 131

Week 3: 126

Week 4: 132

Week 5: 131

Week 6: 149

Week 7: 126

Week 8: 138


Pendlay Row (w1-w5) (E1RM):

Week 1: 164

Week 2: 169

Week 3: 180

Week 4: 185

Week 5: 185


Lever row (w6-w8) (E1RM):

Week 6: 227

Week 7: 234

Week 8: 250

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Week 3 day 1


Busy weekend was busy. Friday consisted of a long training session and tidying up the garden in the afternoon. To fixing a motorbike-navigation system in the evening.


Saturdaymorning we prepped things for the party of my oldest. And from 11:00 till 10:30 we had family over. I might have drank a bit too much. But that wasn't completely my fault. I heard from my MIL that my FIL took a resting day on sunday, was sick in the morning and never left the couch that day.


Sunday i woke up with head full of leprechauns and the breath that smelled like a nest of dead birds. I was wise enough to have an extra drink early in the morning. Friends were coming to the party on sunday. Most of them came early in the morning. Which meant we had a nice and quiet time from 1 till half past 2, where i laid on the couch and could read my ereader while my youngest laid down with me and watched some TV. That was really nice and appreciated. The rest there were more friends over, till about half past 9. I went too bed early.


On monday i went to work and i started my new lifting program. With a nice opener on the squat:

5 reps, 3 plates, RPE9! It felt super solid and there is some progress going on for sure!


So now i'm off to note my new numbers in BRUTAL

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I am so glad last weekend is over! I don't even feel like reporting on it. It was a social busy time, next year i'm planning a short vacation this time a year, just to be away.


I was stressed out on sunday, which doesn't happen a lot. Some social events, which me pressed for (workout) time. I started working out, but the weights felt awful heavy and i didn't liked that i needed a quic lifting session, so after warm up i just cancelled out. Thankfully the weathergods were good to me and my planned monday (motorbike agility training) got cancelled. We got a code Yellow with hard winds. This also enabled me to get a lifting session in. Somehow during warmup sets of my squat i tweaked my lower back a little. Even though i felt it the whole workout i made sure i completed it, and i used about 90% of the prescribed weighed for squatting. Today it feels a bit stiff, and i'm not sure if i'm gonna lift tonight.


I also feel very very tired, don't know what that is about. Today isn't gonna be one of my most productive days, although this morning i did finish up a little project. I'm gonna cut today short in make sure i get home in time. Just feel like spending time with the family.


Also i just finished rereading Red Rising. Man that was a good book, and i look forward to reading Golden Son.

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1 hour ago, Mr_Willes said:

I also feel very very tired, don't know what that is about.

I'm going to go out on a limb and suggest it's tied to this:

1 hour ago, Mr_Willes said:

I was stressed out on sunday, which doesn't happen a lot.



You used up all your social manna and need to let it recharge. I suspect the stress may even be related to tweaking your back.

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1 hour ago, Mr_Willes said:

I'm gonna cut today short in make sure i get home in time. Just feel like spending time with the family.

That is always a good plan if you can make it work. Especially if you're stressed. Need to recharge those batteries a little bit.

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Thanx guys.


Even though i didn't cut short yesterday i did spend a very good evening with the family. The kids don't have to go to school this week. So we all watched a movie on Netflix. We even treated the evening as though it was weekend, the kids were delighted. It's nice to see they really appreciate something like this that takes little effort, (as making a special evening out of a regular tuesday).


I'm still feeling my back, though it's a feeling i recognize. It's just stiffness, especially in the morning, i just need to get it moving again. I'm gonna make sure i will make it a standing up day at work. Just to keep the back involved. Tonight is deadlifts, and i look forward. I know i can't do my usual weights, but i know i will feel better afterwards using the muscles that are now stiff. And i'm a believer that his is the best way to get them back in line.


Thanx for the reply guys, i appreciated it!

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