Traps and Tricks and Such

dartstothesea · 14-03-2012 12:58pm

Yesterday

Foam rolling ITBs and quads
Messing around with a hockey ball, trying to wreck my glutes and stuff. Did this the last day too and I think it's doing something because I had glutes DOMs like never quite before.

Squat
warm up sets

165kg x 7

165kg x 7

165kg x 7

165kg x 7

165kg x 7

Took me a while to get through these. Phew.

dartstothesea · 14-03-2012 11:15pm

Bench

warm up sets

85kg x 7
85kg x 7
85kg x 6 + failed the 7th. Ugh. Came close.
85kg x 5
85kg x 5

Disaster. Supposed to be all 7s.

Chins
8
5
4
5

Foam rollin' & hockey ballin'

dartstothesea · 15-03-2012 10:25pm

Squat

175Kg x 7 x 5

Strong through them all. But I'm definitely after falling out with my right leg groin and probably left leg patella. ****.

dartstothesea · 18-03-2012 7:00pm

Bench

87.5kg x 7 x 5

Squat

182.5kg x 10 x 3

Knee sleeves for these. Dead.

DB Curls

20kg DBs x 3 x 9

Foam rolling

dartstothesea · 18-03-2012 7:01pm

Both my hip flexors (?) are very pissed.

dartstothesea · 19-03-2012 11:17pm

This morning:

Squat
warm up sets

162.5kg x 9
162.5kg x 9
162.5kg x 9

Had to leg it.

Later this evening, in another gym:

Squat

162kg x 9

They had really weird KG numbers on the plates but it was ~162kg anyway.

Then I tried to bench. Not happening.
Elbow flexors are now the ones being extremely pissed. Tendinitis job. Feels bad, man. Just going to eat my fish oils, try some anti-inflams and get the hell through the rest of the days here though. Only 3 squat days left. I fell another day behind on bench, so 5 bench days left. I'll have like 5 days rest before this comp anyway.

dartstothesea · 20-03-2012 10:42pm

Bench
92.5kg x 3
tendonitis x 255

Went off and did some curls and shrugs in a desperate attempt to make my elbow flexors cop on.
It didn't work. Lashed on a load of winter green oil so. Elbows now on fire. May as well bench.

92.5kg x 3
92.5kg x 3
92.5kg x 3
92.5kg x 3
92.5kg x 3

Stabbing in the side of my tricep/shoulder won out at this point. **** sake.

If I'm able, I'll try doing the last 4 sets tomorrow before I squat. **** knows what I'll be like though.

COH · 20-03-2012 11:03pm

I remember running double smolov... on my last day I spent the time between sets doubled over on the floor of the gym in pain. I then proceeded to fall apart, never tested, then my back imploded. Have fun

dartstothesea · 22-03-2012 12:59am

Didn't get the extra bench sets in so let's just say I failed yesterdays workout.

Today

Squat
172.5kg x 5 x 7

Few ugly reps again. Might be happening when I've no mirror actually.

Oh there was actually an epic battle for my calves to keep me balanced (from falling over) at the top of one squat near the end. All my messing paid off finally, always knew haha.

dartstothesea · 23-03-2012 1:24pm

Yesterday

Bench

85kg x 5
85kg x 5
85kg x 5
85kg x 5
85kg x 5
85kg x 5
85kg x 5

Curls
20kg DBs x 8
20kg DBs x 8
20kg DBs x 8

A ton of foam rolling legs.

Also, as a nutrional aside; I seriously have to stop getting breakfast confused with buckfast. Good god.

dartstothesea · 24-03-2012 12:29am

Squat

60kg x 10
100kg x 7
Belt on:
140kg x 5
Knee sleeves on:

182.5kg x 5
182.5kg x 5
182.5kg x 5
182.5kg x 5
182.5kg x 5
182.5kg x 5
182.5kg x 5

Last rep was quite a fight. Nearly fell forward on one rep earlier too. Though I blame the distraction of people doing only the worlds silliest exercises all only in front of me between the mirror tonight.

Happy with this. One day of Smolov left. It's going to be hard.

dartstothesea · 02-04-2012 9:42am

^Forgot to post about the last day of Smolov: Did 192.5kg for 6x3 but had to leave before the last 4 sets. They were there but just didn't bother doing them the next day or anything, the IPO comp was just 4 days off at that stage.

Made the <90kg weight div and got 195kg, 95kg and 210kg at the comp anyway. Definitely had a few disasters. Failed 215kg squat twice. So disappointed with 195kg considering the squat training I'd just done. I suppose you can't really moan about coming away with anything you actually saw fit to pick as your opener though.

The only numbers I really had in my head anyway were to be 90kg and get 500kg total, which I just scraped. Definitely glad I did the comp, saw some lads lifting ridiculous weights even at low bodyweights.
Thanks loads to COH and VIS for the bit of much-needed rope-showing on the day, didn't know what I was doing like.

I'll go to the Deadlift/Bench comp in a couple of weeks anyway.

Pavel66 · 02-04-2012 1:01pm

Well done!

was that your first comp? Any vids?

dartstothesea · 18-04-2012 1:33am

Been trainin' a bit. Suppose I'll try updating it here again.

Today

Squat
60kg x 11
100kg x 8
140kg x 6
160kg x 5
160kg x 5
160kg x 5

Dumbell Curls
20kg x 10
20kg x 9
20kg x 8

So my squat has crumbled in the last week or two. I've been sick for a good 10 days now and been under-eating terribly I guess. Shouldn't be any surprise. Just have consistently felt the energy isn't there and had pretty uncool aching in my right glute and leg from drugs.
Hopefully it'll all bounce right back when I recover and eat (i.e. immediately). I seem to be properly just under 90kg now too. Feels bad, man.

dartstothesea · 18-04-2012 1:43am

Forgot to mention upper body stuff is actually going okay. Not sure where my bench is at but it's been going alright (did 92.5kg for 8x4, felt good) and I got 10 straight chin ups for the first time this week also.

dartstothesea · 13-06-2012 12:46pm

Ah yeah, haven't logged in 2 months anyway. I've been training regularly enough. Back to

times a week probably though.

Bodyweight is down yet more still. I haven't weighed in a week or two but I'd say I could even be under 88kg or something on an empty stomach right now.

My squat is in bits. Did 125kg for 4x9 yesterday and that was probably the least terrible squatting has felt in a good while. 150kg for 6x3 the other day fel like a struggle. Hips, groin and knees get angry basically every time I squat. I might just need to start taking glucosamine and fish oils again.

Bench is going okay actually. I don't think I've lost anything, not that there was much to lose. Not sure where the 1RM would be but I can still get a few reps over 100kg.

Deadlift hasn't changed either. 200kg comes up reliably for several reps. Haven't 1RM'd though.

I haven't been eating much, mainly out of carelessness. Happy enough to keep seeing where the defecit takes me though - with the possible exception of my squat; my relative strength is up on every lift and there's definitely a bit more leanness these days. Diminishing returns soon probably though. Not ready to attempt a surplus/bulk yet though, I'd only half-ass it.

dartstothesea · 26-11-2012 5:46pm

Hit a small bench PR yesterday of 115kg and it felt like I could've succeeded with a heavier weight and all. Soon...

Still around 90kg, a little over it.
Still squatting regularly, and feeling stronger and those patellar niggles faded away.
Still deadlifting just around 200kg for a mixed handful of reps every once in a while.

I've just been dicking around training purely on habit for months now, thought the bench PR might (barely) justify an update. I might see where my squat is at soon, enjoying the heavy days.

I'm back doing BJJ and hopefully some striking very soon too. I'm pretty sure I'm going to (/should) give those priority over any strength training but as I said, find myself still just falling back on the comfortable habit of training the big three more often than not, albeit not always at 'comfortable' weights, at least.

Body comp isn't as good as it was earlier in year it seems; I'm able for slightly less dips and chin ups lately.

dartstothesea · 10-12-2012 1:51pm

Like a sap, I've not been posting the last few months while my lifts weren't doing so good. Continuing in that vein, I thought I'd post a bit now that my stuff is sort of back to where it was.

To be honest, once I finally sort out my work schedule (probably January) I'm going to switch to just going to BJJ and MMA classes properly and do just enough powerlifting stuff to maintain something like a 180kg squat, 100kg bench, 200kg deadlift. That's conservative/realistic and I'd be annoyed at not being at least that strong any more.
Thoughts welcome on what amount of / approach to training would be best to keep at least numbers like those. I think there's way more cool **** for me to learn in BJJ and definitely don't have time for both.

Bench
85 kg x 8 reps
85 kg x 8 reps
85 kg x 8 reps
85 kg x 7 reps

Squat
60 kg x 8 reps
100 kg x 6 reps
140 kg x 3 reps
170 kg x 1 reps
192.5 kg x 3 reps
192.5 kg x 3 reps
192.5 kg x 3 reps
192.5 kg x 3 reps
192.5 kg x 3 reps

DB Bicep Curl

22.5 kg x 8 reps
22.5 kg x 6 reps
22.5 kg x 5 reps

dartstothesea · 10-12-2012 1:55pm

Had a deadlift PR of sorts the other day also, with 210kg for 2 reps. Think I scraped 220kg once last year but 210kg was all I got in that comp this year so improving on that is nice.

dartstothesea · 24-01-2013 2:16am

I didn't really want to post while I was doing nothing good but I eventually went for a few PRs over the last month.

My bodyweight hit maybe 95kg at the end of December, on the way back down, am like 93kg on an empty stomach now.

Squat was 210kg, just had a belt on (decided I'd go for the max the day I forgot my own belt and had to borrow someone else's :rolleyes: )

Bench was 120kg and then just today topped that with 125kg

and Deadlifted 230kg like two weeks ago

Not killing myself nor eating too strictly but enjoying training plenty anyway.

dartstothesea · 18-02-2013 3:56pm

Tried and failed 240KG deadlift the other day:

worked up to a handy 215kg - might seem a big jump then to 240kg but I didn't care about getting 230ish (already did recently) or anything less than that so was conserving the strength a little and I normally always take 40kg jumps up to 200kg without feeling it much anyway.

Failed the first attempt somewhere mid-thighs. Dunno. Just didn't make it any further than that, though my disappoint is encouraging me into the trap of blaming the mental ****ing distraction of a couple of people strolling around right behind (seriously within like 2 1/2 feet) me just as I started the rep.

Felt up for a second attempt, got maybe a little bit closer this time but the lockout just wasn't there at all, failed it somewhere mid-thigh again I guess.

I'll get it soon. No distractions and no long, thick cotton shorts next time. Maybe more rest beforehand. Any recommendations on lockout-improving lifts to consider would be gratefully appreciated.

dartstothesea · 01-05-2013 2:23am

Still just doing powerlifts. Hovering above 90kg bodyweight on an empty stomach now. guess I'm very slowly trying to bring the calories and bodyweight down without giving up anything from the barbell, it's working so far I think because my bench is maybe better than ever (bench would usually be the first thing to evaporate on anything other than a generous surplus for me), deadlift is still where it was (somewhere between an easy 210 and a tough 230 on-a-good-day). Actually pretty unsure where my squat's at. I haven't ventured beyond heavy triples (3-5 sets of them usually) and those haven't been at anything beyond 170 or 180.

I got the finger out and started Coan P today because I decided I'd like to pull 250. Except I don't want to eat a surplus. Except I do want to get stronger. But I also want to just spend time training some BJJ or muay thai again... No idea $:\$
Gonna do that programme for the moment anyway. really need to get focussed on an actual thing again though.

dartstothesea · 31-10-2013 12:22pm

I started Smolov @90kg myself alongside running Cube Boss for Bench and Deadlift (don't worry, I actually did Smolov's Day 1 on 9th October, though I've since fallen a couple of days behind after some kidney infection bull).

What I did do BISHDI was bump my 1RM on the smolov calculator up to 205kg from 200kg :pac: then in another actual coincidence I did 185kg for 7x5 by accident yesterday (should have been just 180kg since I just added the usual 5kg in week 3).

The workouts have felt pretty gruelling from Week 2 on, not to mention the elbow tendinitis but managed to get that under control. 190kg or maybe 195kg for 10x3 coming up now. Should be barrels of fun.

Think the very last days of Bench and Deadlift each in the Cube are this weekend too. Quite manageable program, I found, or I wouldn't be attempting it beside Smolov. But I know it's one that's meant to be able to be run way more consistently than something like Smolov.

I put 127.5kg bench into the Cube program but would have hoped for 135kg 1RM after it (my actual 1RM in training was 132.5kg previously), I don't feel confident that 135kg is there now at the end of the program though because it just doesn't involve enough heavy benching, or enough of a volume of it, for me to get stronger at this level imo.

Deadlift, I put a 225kg (beltless) in. I'll definitely get 230kg out of it, maybe 235kg would be nice, and 240kg would be difficult but awesome.

dartstothesea · 04-11-2013 4:44pm

Squatted 195kg for 10x3 spread across yesterday evening and lunchtime today because of sunday gym closing times / being in bits anyway.
195 (instead of just 190kg, which was also instead of just 185kg!) because when I got through the accidental 185kg 7x5 I decided to roll with it and that I must therefore be able. I was barely right. Elbow tendinitis got me bad today too.

would've actually done GPCs on Sat but literally hadn't the spare cash nor time off work to make the day-before weigh ins at 90kg. Though I think I'm actually pretty close to 90kg right now, wouldn't have to cut much. Ugh. I'll weigh when I try a max later in the week I guess.

Need to check my training logs (I don't put 'em here) but I think I just have another Cube day of bench and deadlift each, which I can do together, and then I can test those too.

dartstothesea · 24-09-2015 11:38am

Ha, haven't updated this in 2 years I see.

Training continues. PR'd with 230kg squat a good while back this year, then very recently 137.5kg bench and 260kg deadlift. Generally walking around between 90kg and 95kg.

Training will continue to continue.

Traps and Tricks and Such

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