Return of the King

BossArky wrote: »

Thursday April 23rd: Squats & Deadlifts

Squat
125kg - 7x5 ... felt terrible. Video'd set 7. Took 62 mins in total.

BossArky wrote: »

Deadlift ... alternating sumo & conventional each set
140kg - 6x2 ... felt terrible. Video'd sets 2, 4 & 6. Actually did 3 reps on first set accidently

Monday April 27th: Squats & Deadlifts @6am

Squat
20kg - 1x5
60kg - 1x5
90kg - 1x3
**add wrist wraps**
110kg - 1x2
**add belt**
130kg - 10x3 ... Tough enough but survived. Video'd set 10. Took 89 mins in total.
---
Deadlift ... all sumo
70kg - 1x5
120kg - 1x3
145kg - 3x2 ... slow, but expected as much given the Squats beforehand
---

Happy to get through that. Motivation still low. That is the half way point for this Squat/Dead cycle.

Almost called it quits multiple times during the Squatting. Was gonna go until just 5, then 7/8... but kept going and got all 10 sets. Managed a really good glute warm up with band around knees... so managed to get some great glute activation on the later sets which felt like an added gear.

Almost didn't do Deadlifts too. In the end I squeezed them in, and glad I did. Need to keep focus on bringing up Deadlift.

That was probably the longest ever early morning session I've done. Ended up being something like 2.5 hours from 6am to 8:30am.

Tuesday April 29th: Bench

Bench (all paused)
20kg - 1x5
60kg - 1x5
80kg - 1x3
90kg - 1x1
97.5kg - 10x3 ... alrighty. Video'd set 10. Done in 74 mins with Row supersets.

T-Bar Row (close parallel grip)
frame+30kg - 10x10
---

Not sure what is worse: training at 6am in the morning in the freezing cold or training at 8pm in the freezing cold. Both dark and depressing. Bench looked ok on video of set 10. A bit fatigued from heavy Squats/Deads the day before, cut cannot complain.

There ends the first half of this training cycle. Will reset and add 10kg to Squats and 5kg to Bench to peak at 140kg 10x3 and 102.5kg 10x3 respectively. Deadlifts will continue to be trained twice a week with focus on heavy triples/doubles and eventually singles.

Forgot to mention that I saved a kiddy from drowning in a swimming pool a few days ago. Some stupid parent had left the kid play in the water with an inflatable toy. Kid lost their balance and fell in. Parent couldn't swim to save them and was afraid to get into pool. I swam over (10 or 15m) and plucked kid out. Thing I was more shocked that the other parent. Poor kiddy was coughing up water for a while.

Monday May 4th: Squats & Deadlifts @6am

Squat
20kg - 1x5
60kg - 1x5
82.5kg - 1x3
**add wrist wraps**
92.5kg - 1x2
**add belt**
102.5kg - 4x9 ... good & got a bit of stretch reflex going at the bottom which is abnormal for me
---
Deadlift ... all sumo
70kg - 1x5
120kg - 1x3
150kg - 3x2 ... i.e. 3 doubles. Fine. Video'd all
170kg - 3x1 ... i.e 3 singles. Video'd all. Good to feel some heavy weight
---

Today saw the 2nd half of this training cycle begin. 6 more weeks of training 4 days per week, then a one week deload ahead of hitting some new PRs in comp.

Plan today was to get through the Squats quickly and then onto the Deadlifts. I kept on where I left off at the end of the first 6 weeks: adding 5kg to the 3 doubles to hit handy enough 150kgs. Then threw down 4 mats per side to have some block pulls off a ~2 inch ledge. Need to get myself used to holding heavy weight and pulling through it. Hence the block pulls.

Tuesday May 5th: Bench@6am

Bench (all paused)
20kg - 1x5
60kg - 1x5
77.5kg - 6x6 ... easy. All sets done in 32 mins combined with superset rows below
**add slingshot**
100kg - 1x3
105kg - 1x3
110kg - 1x1 ... fine

T-Bar Row (close parallel grip)
frame+20kg - 6x10
---
BB Curls
20kg - 1x5
---

Nice to get in and out quickly. Was home by 7:30am.

Threw on the slingshot to get some heavier weight in hands 'cos worksets felt like nothing, as expected.

BossArky wrote: »

Thursday May 7th: Squats & Deadlifts

Squat
112.5kg - 5x7 ...fine. Video'd last set.
---
Front Squat
60kg - 3x5 ... video'd last set
---

Fine. Added Front Squats for variety.

BossArky wrote: »

Friday May 8th: Bench

Bench (all paused)
112.5kg - 1x1 ... fine. Video'd. Lifted off myself. Easy.
---

Happy to get 112.5kg in my hands on the slingshot bench as that is what I'll be aiming for on 3rd attempt bench in June comp. Lifting it off alone was easy.

Tuesday May 12th: Bench@6am

Bench (all paused)
20kg - 1x5
60kg - 1x5
80kg - 1x3
87.5kg - 8x4 ... fine, done in 45 mins with rows below.

T-Bar Row (close parallel grip)
frame+35kg - 1x6 ... too heavy to start with cold hence the lowering of weight in next sets
frame+30kg - 1x6
frame+25kg - 1x6
frame+20kg - 1x6
frame+10kg - 4x10
---

Trained alone as usual on Tuesday morning. Didn't even bother turning on the radio. Got lost with myself in my early morning sleepy head. Back sore from yesterday, so everything felt a bit heavier than it should have, as taking things gingerly.

Friday May 15th: Bench

Bench (all paused)
20kg - 1x5
60kg - 1x5
80kg - 1x3
92.5kg - 10x3 ... fine, done in exactly 60 mins with the rows below.

T-Bar Row (close parallel grip)
frame+30kg - 10x10
---

Had to bring bench one day earlier as busy over weekend. Pretty fatigued but got through it alrighty. Threw in 100 rows as the usual supersets.

That was a draining week. Will structure the timing of workouts a bit better next week & bring own belt for Squats.

Tuesday May 19th: Bench

Bench (all paused)
20kg - 1x5
60kg - 1x5
82.5kg - 6x6
**add slingshot**
100kg - 1x3
110kg - 1x3
115kg - 1x1 ... fine. Lifted off myself which felt slightly awkward but no big deal

T-Bar Row (close parallel grip)
frame+30kg - 6x10

Lat Pulldown
setting 10 - 3x10
---
Arnold Press (DB, seated, slight incline)
27.5kg per arm - 3x10

Barbell Curl
20kg - 3x10
---

Used my 24/7 key to access gym alone this morning. Hardest part of the session was getting out of bed at 5:45am. Was good to train totally alone, without even the reception guy in the gym. No music, no fluff, just me, the weights and my thoughts. Looking forward to when I get my home gym setup at the end of the year and can train in this style myself.

Anyway - bench worksets were easy. Threw on the slingshot after to get some overload going on. 115kg for a single was fine.

Did some bodybuilding afterwards as I've been slacking on the bench assistance in the past 1.5 weeks due to rushing workouts.

Saturday May 23rd: Bench

Bench (all paused)
20kg - 1x5
60kg - 1x5
80kg - 1x2
87.5kg - 7x5 ... easy
**add slingshot**
102.5kg - 1x3
112.5kg - 1x3
117.5kg - 1x1 ... handy enough. Lifted off myself. Video'd it

T-Bar Row (close parallel grip)
frame+15kg - 7x10

Lat Pulldown (V-handle)
setting 10 - 3x10
---
Arnold Press (DB, seated, slight incline)
27.5kg per arm - 3x10

Barbell Curl
20kg - 3x10
---

Bench worksets were simple.

Slingshot afterwards was easy too. Felt good so went for 117.5kg single with a self lift off. Easy peasy.

Some muppet was outside the gym door reving engine which was great for carbon monoxide poisoning on the warm up sets. Opened side door and saved myself.

Superset the bench and rows with reading 2 pages of Game of Thrones in between sets. Still managed to keep the time between each superset to 5 or 6 mins. Did the whole lot in about 70 mins.

Pretty happy with how bench is feeling.

BossArky wrote: »

Monday May 25th: Squats & Deadlifts@6am

Squat
130kg - 7x5 ... fine. Video'd last set.
---

Squats were good.

Fixed now. Weird - it was a totally different youtube code than the one from yesterday when I checked it just now.

Thursday May 28th: Squats

Squat
20kg - 1x5
60kg - 1x5
90kg - 1x3
**add wrist wraps**
105kg - 1x2
**add belt**
120kg - 1x1
135kg - 11x3
---

Was supposed to Squat 10x3, not 11x3. Discrepancy due to failing the second rep of set 4 as I went too close grip/high bar and had nothing out of the hole. Almost called it quits after that set. Composed myself, went back to usual wider grip, pushed onwards and smashed out 7 further sets. Perseverance++

Happy to complete the mandated sets/reps.

Didn't have the time for Deadlifts. Wouldn't have been able to anyway as was pretty wrecked from Squats.

BossArky wrote: »

Saturday May 30th: Bench@6am

Bench (all paused)
97.5kg - 10x3 ... alright. Video'd last set. Felt worse than they looked.
---

Pretty battered from Squats, so Bench a bit harder than it should have been. Alright nonetheless.

BossArky wrote: »

Monday June 1st: Squats & Deadlifts@6am

Squat
117.5kg - 4x9 ... 2.5kg PR over last cycle. Fine. Video'd last set
---

Squats were pretty good. The pain level wasn't up there as you'd expect on a high rep PR set.

BossArky wrote: »

Tuesday June 2nd: Bench

Bench (all paused)
87.5kg - 6x6 ... 2.5kg PR over last cycle. Easy. Video'd last set. Worksets done in 26 mins. Incredible - right?
---

Bench worksets were handy enough. Breezed through them for a 6x6 PR 2.5kg above last cycle. Cool!

BossArky wrote: »

Thursday June 4th: Squats & Deadlifts

Squat
127.5kg - 5x7 ... 2.5kg PR on last cycle. Easy. Video'd last set.
---

Pretty happy with the Squat PR. Felt handy enough.

BossArky wrote: »

Saturday June 6th: Bench

Bench (all paused)
92.5kg - 7x5 ... 2.5kg PR on last cycle. Easy. Video's last set.

BossArky wrote: »

**add slingshot**
120kg - 1x1 ... self lift off & alrighty. Video'd it

Pretty happy with that benching.

BossArky wrote: »

Monday June 8th: Squats

Squat
135kg - 7x5 ... 2.5kg PR over last cycle. Good. Video'd last set
---

Got through the 7 worksets in 66 mins. Felt easier than last cycle even though 2.5kg heavier. Nice.

BossArky wrote: »

Tuesday June 9th: Bench

Bench (all paused)
97.5kg - 8x4 ... 2.5kg PR over last cycle. Achy elbows after yesterdays Squats.. Video'd last set. Worksets done in 73 mins

Saturday June 13th: Bench

Bench (all paused)
20kg - 1x5
60kg - 1x5
80kg - 1x5
92.5kg - 1x5
**add wrist wraps**
102.5kg - 10x3 ... 1.5kg PR over last cycle. Achy elbows. Video'd last set. Worksets done in 82 mins

T-Bar Row (close parallel grip)
frame+15kg - 7x10
---

Bench PR to end that 12 week training cycle. Pretty happy. That's 1.5kg over what I finished last cycle on 3 months ago. Will aim to open Bench on 102.5 then go 107.5 and 112.5kg for a 2.5kg PR.

Weight didn't feel heavy, but elbows painful from all the low bar Squatting a couple of days ago.

Lifted off the first 6 sets myself. Got a lift off on the last 4 and it made them so much easier. It was like taking 5kg off the bar.

Forgot to do the last row superset but who cares as by now I've done about 10,000 reps of T-Bar Rows on 15kg over the past few months. Just keeping stuff in balance..

Tuesday June 16th: Deload - 1 of 2

Squat (all paused)
20kg - 1x5
60kg - 3x5
---
Bench (all paused)
20kg - 1x5
60kg - 1x5

Lat Pulldown
setting 8 - 3x10
---
Arnold Press (steep-ish incline)
15kg per arm - 3x10

T-Bar Row (wide overhand grip)
frame+15kg - 3x10
---

Elbows and wrists pretty sore. Had to change Squat grip to actually have thumbs around the bar. Thankfully it's deload and they'll have this week to heal up.

I video'd my Squat warm up - for your viewing pleasure. This includes:
- banded side steps
- banded walks
- warm up Squats with plate held to the front
- plus a set of 20kg & 60kg on the actual Squat

Thursday June 18th: Deload - 2 of 2

Squat (all paused)
20kg - 1x5
60kg - 3x5
---
Bench (all paused)
20kg - 1x5
60kg - 3x5

One Arm DB Row
10kg or 15kg per arm - 3x10
---

Left elbow very sore under just 20kg Squat bar strain whilst trying out some Gansta' Raps. Basically they are totally rock solid super reinforced wrist wraps which translate everything to your eblows... which isn't the best when you're elbows are sore after 3 months of hard training. Took them off and everything was fine wristwrapless on the final Squats (60kg - 3x5).

There ends the deload. Now time to compete on Sunday.

My attempts will go as follows:
Bench: 100/107.5/112.5 (for 2.5kg PR)
Squat: 142.5/152.5/162.5 (for 2.5kg PR)
Deadlift: ~157.5/~167.5/~172.5

The Deadlift attempts are the only uncertainty. Last comp I did 170kg on my second and failed 177.5kg on my third... so in theory I should be able for 175/177.5kg this time around.

I will see how the Squat and Bench go. If I make the proposed attempts about on Squat/Bench then I'll just need 172.5kg on Deadlift to hit a weird total of 447.5kg which will give me my first Wilks score of 300 points.

If any of the Squat/Bench attempts are missed I'll have to go higher on the Deadlift to push a Total PR about my current best of 440kg.

Powerlifting Competition: 21.06.2015

Short Version: Went 7/9 for 442.5kg (+2.5kg) PR total. The day went from bad to good.

Long Version: Read on...

Deload week had me feeling pretty battered in the elbows and wrists from the heavy Squatting. Didn't feel 100% recovered on morning of competition. It was freezing... well 4 degrees C, so the last thing I felt like doing was maxing out on heavy lifts.

Got to the venue 15 mins before weigh in was supposed to start at 10am. Refs were late and thus lots of standing around twiddling thumbs. Finally refs arrived 30 mins later and lots had me drawn last to weigh in! Basically this meant that I was close to an hour too early for my weigh in and killed time standing around and being hungry.

The morning of the comp I was 81.7kg on home scales, so I was giving myself a home scales margin of error of 0.5kg... but still way under the 83kg weight category limit. Ate some porridge and a banana and the home scales was reading 81.9kg before I got dressed proper.

Took some peanut butter oat balls, plus cheese sambos.. and a few motor energy drinks along with the usual rehydration salts for the water, plus a few bottles of normal electrolyte energy drink.

As refs weren't around I hopped on the comp scales and it was good to see that I was well under the weight limit with my tracksuit bottoms still on. Finally when the refs arrived I officially weighed in at 82.05kg... almost 1kg under weight. That is the most casual build up to a comp I've ever had bodyweight wise. Was nice not to have to be totally dying from dehydration and lack of food. I cut the water loading at 1:30pm Saturday. Weigh in was at ~10:40am Sunday.... so about ~21 hours of no liquid. Didn't even feel parched to be honest. It shows the different the warm weather makes for water loading vs cold weather (it's the depths of winter right now in Melbourne).

After weight in I had a few sambos, a few peanut butter oatballs, plus drank close to a litre of water with rehydration salts. Was feel good, but bloody froozen. Went out side to walk around in the grass to grab some sunlight and try to warm my body up. As mentioned earlier above, lifting heavy weights was the last thing I felt like doing as it was so cold.

Started off the Squat warm ups: 20x5, 60x5, 90x3, 110x2, 125x1.

They all felt fine and elbows good too. Last warm up was on a very slippery bar with no knurling, but couldn't be arsed queuing for the powerbar.

Had a buddy from powerlifting club coaching me which was handy. Outsourced all the fiddling about with card writing for attempt selection to him.

Squat:
Squat #1: 140kg - good

Squat #2: 152.5kg - good

Squat #3: 162.5kg - fail. Couldn't grind it out. No excuses. Too heavy on the day.

So, after the above I was 7.5kg below my best ever Squat which was making it look like a Total PR was off the cards today.

On to bench warm ups which all felt super easy: 20x5, 60x5, 80x3, 92.5x1. Caught the left upright on all of the last few sets which was weird. Revised opener upwards from 100 to 102.5 because YOLO. Was half thinking about going for 115kg on third attempt instead of 112.5kg based upon how warm ups felt. This would also help make up some of the subtotal ground I had last on the Squat third attempt selection.

Bench:
Bench #1: 102.5kg - good & easy

Bench #2: 110kg - good & easy. Equals PR from 3 months ago. I wanted to go for 115kg after this as the 110kg flew up. Coach wanted me to be a bit more conservative and seal the PR with 112.5kg so I said ok.

Bench #3: 112.5kg - fail & WTF. Couldn't press it. Should have been easy based upon the preceding attempt. Went slightly towards face and lost groove. Weird, was 100000% confident of getting that.

On to Deadlift warm ups: 60x5, 100x5, 125x3, 145x2

Notice that I doubled 145kg x2 on last warm up, versus a single on 140kg which I did last comp as last warm up. I think this helped amp me up for the heavier deadlifts, rather than taking it too easy in warm up. Just used belt on last warm up. All warm ups except last one were double overhand too.

Deadlift (Sumo):

Deadlift #1: 160kg - good. Swung out from shins a bit but easy
Deadlift #2: 170kg - good & easy. Wow that felt easier than expected
Deadlift #3: 180kg - good & equals all time Conventional Deadlift record set 4.25 years ago! That is 5kg over my best ever Sumo Deads. Delighted!

So, as you can see... the day went from crappy to pretty awesome. I thought I was in for a horrendous day when I missed the 3rd Squat. Couldn't see how I was going to get a total PR out of it. But, equalling my Bench PR and then pulling out a great Deadlifting performance (my worst lift) saw me sail to an unexpected 2.5kg total personal record of 442.5kg @82.05kg bodyweight. Was I happy? Yes!:pac: Really excited to see that my Deadlift is moving. Kept a slightly narrow sumo stand which feels powerful versus the wider one I used to use. Also I'm dumping the deadlift slippers. Today I deadlift in my converse and feet felt nicely planted/rooted to the ground. Slippers feel a bit insecure.

Left before the medal ceremony but just got a message telling me I got bronze in my category. Will get the videos together from various cameras and post in the coming week or so.

Will take a few days off and have a think about training then get back at it from around Thursday later in the week.