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Return of the King

1444547495090

Comments

  • Moderators, Arts Moderators, Recreation & Hobbies Moderators, Sports Moderators Posts: 9,541 Mod ✭✭✭✭BossArky


    Thursday April 23rd: Squats & Deadlifts

    Squat
    20kg - 1x5
    60kg - 1x5
    90kg - 1x3
    **add wrist wraps**
    110kg - 1x2
    **add belt**
    125kg - 7x5 ... felt terrible. Video'd set 7. Took 62 mins in total.
    ---
    Deadlift ... alternating sumo & conventional each set
    70kg - 1x5
    120kg - 1x3
    140kg - 6x2 ... felt terrible. Video'd sets 2, 4 & 6. Actually did 3 reps on first set accidently
    ---

    Motivation was at an all time low, along with energy levels. Struggled through.


  • Moderators, Arts Moderators, Recreation & Hobbies Moderators, Sports Moderators Posts: 9,541 Mod ✭✭✭✭BossArky


    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



  • Moderators, Arts Moderators, Recreation & Hobbies Moderators, Sports Moderators Posts: 9,541 Mod ✭✭✭✭BossArky


    Friday April 24th: Bench

    Bench (all paused)
    20kg - 1x5
    60kg - 1x5
    80kg - 1x3
    92.5kg - 8x4 ... fine. Done in 68 mins with Row supersets. Slow

    T-Bar Row (close parallel grip)
    frame+30kg - 8x10
    ---
    Barbell Reverse Curl
    20kg - 3x10
    ---

    Had to do this on Friday night instead of the usual Saturday lunchtime. Was thus a bit of a struggle as was pretty fatigued from Squats/Deads the night before.


  • Moderators, Arts Moderators, Recreation & Hobbies Moderators, Sports Moderators Posts: 9,541 Mod ✭✭✭✭BossArky


    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.


  • Moderators, Arts Moderators, Recreation & Hobbies Moderators, Sports Moderators Posts: 9,541 Mod ✭✭✭✭BossArky


    BossArky wrote: »

    Squat
    130kg - 10x3 ... Tough enough but survived. Video'd set 10. Took 89 mins in total.
    ---

    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.



  • Moderators, Arts Moderators, Recreation & Hobbies Moderators, Sports Moderators Posts: 9,541 Mod ✭✭✭✭BossArky


    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.


  • Moderators, Arts Moderators, Recreation & Hobbies Moderators, Sports Moderators Posts: 9,541 Mod ✭✭✭✭BossArky


    BossArky wrote: »
    Tuesday April 29th: Bench

    Bench (all paused)
    97.5kg - 10x3 ... alrighty. Video'd set 10. Done in 74 mins with Row supersets.



  • Moderators, Arts Moderators, Recreation & Hobbies Moderators, Sports Moderators Posts: 9,541 Mod ✭✭✭✭BossArky


    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.


  • Moderators, Arts Moderators, Recreation & Hobbies Moderators, Sports Moderators Posts: 9,541 Mod ✭✭✭✭BossArky


    BossArky wrote: »
    Monday May 4th: Squats & Deadlifts @6am

    Deadlift ... all sumo
    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
    ---

    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.



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  • Moderators, Arts Moderators, Recreation & Hobbies Moderators, Sports Moderators Posts: 9,541 Mod ✭✭✭✭BossArky


    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.


  • Moderators, Arts Moderators, Recreation & Hobbies Moderators, Sports Moderators Posts: 9,541 Mod ✭✭✭✭BossArky


    Thursday May 7th: Squats & Deadlifts

    Squat
    20kg - 1x5
    60kg - 1x5
    82.5kg - 1x3
    **add wrist wraps**
    102.5kg - 1x2
    **add belt**
    112.5kg - 5x7 ...fine. Video'd last set.
    ---
    Front Squat
    60kg - 3x5 ... video'd last set
    ---
    Deadlift ... all sumo
    70kg - 1x5
    120kg - 3x3
    ---

    Fine. Added Front Squats for variety.


  • Moderators, Arts Moderators, Recreation & Hobbies Moderators, Sports Moderators Posts: 9,541 Mod ✭✭✭✭BossArky


    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.



  • Moderators, Arts Moderators, Recreation & Hobbies Moderators, Sports Moderators Posts: 9,541 Mod ✭✭✭✭BossArky


    Friday May 8th: Bench

    Bench (all paused)
    20kg - 1x5
    60kg - 1x5
    82.5kg - 7x5
    **add slingshot**
    100kg - 1x3
    107.5kg - 1x3
    112.5kg - 1x1 ... fine. Video'd. Lifted off myself. Easy.

    T-Bar Row (close parallel grip)
    frame+30kg - 7x10
    ---
    Arnold Press (DB, seated, slight incline)
    25kg per arm - 3x10

    Barbell Curl
    20kg - 1x5
    40kg - x8, x6, x4 ... which was RPE 10
    20kg - to failure... reps somewhere between 15-20 I'm guessing
    ---

    Got through the 7 bench worksets plus 7 superset rows in 26 mins. Pretty handy.

    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.

    Enjoyed the bodybuilding assistance afterwards. Feeling some nice bicep DOMS as I write this two days later. Also got some nice abs and upper back DOMS from the Front Squats on Thurs night. New exericses = new DOMS = keeping things fresh.


  • Moderators, Arts Moderators, Recreation & Hobbies Moderators, Sports Moderators Posts: 9,541 Mod ✭✭✭✭BossArky


    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.



  • Moderators, Arts Moderators, Recreation & Hobbies Moderators, Sports Moderators Posts: 9,541 Mod ✭✭✭✭BossArky


    Monday May 11th: Squats & Deadlifts@6am

    Squat
    20kg - 1x5
    60kg - 1x5
    85kg - 1x3
    **add wrist wraps**
    105kg - 1x2
    **add belt**
    120kg - 7x5 ... forgot belt. Had to use a random one. Too big. No support
    ---
    Deadlift ... all sumo
    70kg - 1x5
    120kg - 1x3
    155kg - 3x3
    ---

    Back sore as I write this two days after the above. Silly forgetting my own belt at home. Had to use a couple of ill fitting ones - too loose on squat and another too tight on deads. The lack of support caused my lower back to take a hammering on Squats as I caved in at the bottom and quite sore the past couple of days. Will see how I feel tomorrow ahead of next lower body day. May have to switch around and do Bench instead to give back more time to heal up.


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  • Moderators, Arts Moderators, Recreation & Hobbies Moderators, Sports Moderators Posts: 9,541 Mod ✭✭✭✭BossArky


    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.


  • Moderators, Arts Moderators, Recreation & Hobbies Moderators, Sports Moderators Posts: 9,541 Mod ✭✭✭✭BossArky


    Thursday May 14th: Squats & Deadlifts

    Squat
    20kg - 1x5
    60kg - 1x5
    90kg - 1x3
    **add wrist wraps**
    110kg - 1x2
    **add belt**
    125kg - 10x3 ... tough as tired. Video'd last set.
    ---
    Front Squat
    20kg - 1x5
    65kg - 3x5
    ---
    Deadlift ... all sumo
    60kg - 1x5
    90kg - 1x3
    120kg - 3x3
    ---

    Sweet Jesus... Squats hard as was wrecked from beltless stuff Monday morning. Video'd last set.


  • Moderators, Arts Moderators, Recreation & Hobbies Moderators, Sports Moderators Posts: 9,541 Mod ✭✭✭✭BossArky


    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.


  • Moderators, Arts Moderators, Recreation & Hobbies Moderators, Sports Moderators Posts: 9,541 Mod ✭✭✭✭BossArky


    Monday May 18th: Squats & Deadlifts@6am

    Squat
    20kg - 1x5
    60kg - 1x5
    80kg - 1x3
    **add wrist wraps**
    100kg - 1x2
    **add belt**
    112.5kg - 4x9 ... alright. Lungs screaming and upper back/lats taking a hammering from the high reps
    ---
    Deadlift ... all sumo
    70kg - 1x5
    120kg - 1x3
    140kg - 1x3
    160kg - 3x2
    ---

    Happy enough. Squats were ok and got my paws on some heavy Deadlifts off the floor.


  • Moderators, Arts Moderators, Recreation & Hobbies Moderators, Sports Moderators Posts: 9,541 Mod ✭✭✭✭BossArky


    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.


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  • Moderators, Arts Moderators, Recreation & Hobbies Moderators, Sports Moderators Posts: 9,541 Mod ✭✭✭✭BossArky


    Thursday May 21st: Squats & Deadlifts

    Squat
    20kg - 1x5
    60kg - 1x5
    90kg - 1x3
    **add wrist wraps**
    110kg - 1x2
    **add belt**
    122.5kg - 5x7 ... pretty handy considering last week I struggled to do 125kg 10x3. Weird.
    ---
    Front Squat
    70kg - 3x5
    ---
    Deadlift ... all sumo
    70kg - 1x5
    120kg - 4x4
    ---

    Squast were alright I suppose. Just cranking through the reps/sets/weeks to get back up there.

    Deadlifts - I forgot I was supposed to be doing triples on the first set, so rounded them all up to 4 reps. Added a 4th set to try out some guys lifting straps. First time ever using them. Liked the sensation of not having to grip the bar, just pull.

    Threw in 3 sets of front Squats too for variety as I've been doing the past few weeks.


  • Moderators, Arts Moderators, Recreation & Hobbies Moderators, Sports Moderators Posts: 9,541 Mod ✭✭✭✭BossArky


    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.



  • Moderators, Arts Moderators, Recreation & Hobbies Moderators, Sports Moderators Posts: 9,541 Mod ✭✭✭✭BossArky


    Monday May 25th: Squats & Deadlifts@6am

    Squat
    20kg - 1x5
    60kg - 1x5
    90kg - 1x3
    **add wrist wraps**
    110kg - 1x2
    **add belt**
    130kg - 7x5 ... fine. Video'd last set.
    ---
    Deadlift ... all sumo
    70kg - 1x5
    120kg - 1x3
    145kg - 1x3
    165kg - x2, x0
    ---

    Squats were good.

    Deadlifts were fine on the first set. A double on 165kg is up there with the heaviest doubles I've ever pulled in the gym. I may have done 167.5kg 2x2 once on the way to my 180kg years ago. First set was fine.

    Deadlifts second set - not sure what happened. I was rushing to get out of the gym. It was 8:15am by this stage and I had a work meeting at 9am. Was rushed, set up with feet too wide and didn't really get hold of it properly. Let it go after a half hearted pull. First rep I've failed in the gym in a long time on any lift.

    Didn't bother retaking second set or even attempting third. Pretty wrecked from Squats and no point pushing too hard. Happy enough with the first set.


  • Moderators, Arts Moderators, Recreation & Hobbies Moderators, Sports Moderators Posts: 9,541 Mod ✭✭✭✭BossArky


    BossArky wrote: »
    Monday May 25th: Squats & Deadlifts@6am

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

    Squats were good.



  • Registered Users, Registered Users 2 Posts: 24,654 ✭✭✭✭Alf Veedersane


    It's telling me the video doesn't exist.

    Or was it filmed in the matrix? ;)


  • Moderators, Arts Moderators, Recreation & Hobbies Moderators, Sports Moderators Posts: 9,541 Mod ✭✭✭✭BossArky


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


  • Moderators, Arts Moderators, Recreation & Hobbies Moderators, Sports Moderators Posts: 9,541 Mod ✭✭✭✭BossArky


    Tuesday May 26th: Bench@6am

    Bench (all paused)
    20kg - 1x5
    60kg - 1x5
    80kg - 1x2
    92.5kg - 8x4 ... fine. Done in ~60 mins with supersets and reading

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

    Joints a bit achy from Squats yesterday, so Bench work sets slightly more painful and slower than they should have been. Tuesday is always a day where I'm lifting more fatigued than other days, as it's always back to back with Squats.

    Getting a bit bored of doing a million superset rows. Will mix it up after this comp.

    Again was reading my book in between the supersets. 2 pages is the optimal number of pages to read to allow the heart rate to come down and the mind to come off the exertion.


  • Moderators, Arts Moderators, Recreation & Hobbies Moderators, Sports Moderators Posts: 9,541 Mod ✭✭✭✭BossArky


    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.


  • Moderators, Arts Moderators, Recreation & Hobbies Moderators, Sports Moderators Posts: 9,541 Mod ✭✭✭✭BossArky


    Saturday May 30th: Bench@6am

    Bench (all paused)
    20kg - 1x5
    60kg - 1x5
    80kg - 1x2
    90kg - 1x1
    97.5kg - 10x3 ... alright. Video'd last set. Felt worse than they looked.

    T-Bar Row (close parallel grip)
    frame+15kg - 10x10
    ---

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


  • Moderators, Arts Moderators, Recreation & Hobbies Moderators, Sports Moderators Posts: 9,541 Mod ✭✭✭✭BossArky


    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.



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  • Moderators, Arts Moderators, Recreation & Hobbies Moderators, Sports Moderators Posts: 9,541 Mod ✭✭✭✭BossArky


    Monday June 1st: Squats & Deadlifts@6am

    Squat
    20kg - 1x5
    80kg - 1x5
    100kg - 1x3
    **add wrist wraps & belt**
    117.5kg - 4x9 ... 2.5kg PR over last cycle. Fine. Video'd last set
    ---
    Deadlift ... all sumo
    70kg - 1x5
    120kg - 1x3
    150kg - 1x1 ... switched from double overhand to mixed grip
    170kg - x0 :cool:
    120kg - 2x5 ... double overhand
    ---

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

    Was planning a double on 170kg deadlift. It budged slightly off the ground but I gave up. Perhaps gripping it with finger tips wasn't the optimal approach.

    Need to practice each deadlift with the same grip. At the moment I'm all over the place with double overhand, mixed grip with finger tips and mixed grip with bar totally in palm. All this changing means I don't know what is best.


  • Moderators, Arts Moderators, Recreation & Hobbies Moderators, Sports Moderators Posts: 9,541 Mod ✭✭✭✭BossArky


    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.



  • Moderators, Arts Moderators, Recreation & Hobbies Moderators, Sports Moderators Posts: 9,541 Mod ✭✭✭✭BossArky


    Tuesday June 2nd: Bench

    Bench (all paused)
    20kg - 1x5
    60kg - 1x5
    80kg - 1x2
    87.5kg - 6x6 ... 2.5kg PR over last cycle. Easy. Video'd last set. Worksets done in 26 mins. Incredible - right?

    T-Bar Row (close parallel grip)
    frame+15kg - 6x10
    ---
    Arnold Press (DB, seated, slight incline)
    27.5kg per arm - 3x10

    Inverted Row
    3x10
    ---
    Barbell Curl
    20kg - 3x10
    ---

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

    Trained in the evening. Couldn't do the usual 6am today as had an early work meeting. Was working in with 2 other guys. 3 is the optimal number I find for benching quickly. Just enough time to get in and out. Worksets done in 26 mins. Incredible - right?


  • Moderators, Arts Moderators, Recreation & Hobbies Moderators, Sports Moderators Posts: 9,541 Mod ✭✭✭✭BossArky


    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!



  • Moderators, Arts Moderators, Recreation & Hobbies Moderators, Sports Moderators Posts: 9,541 Mod ✭✭✭✭BossArky


    Thursday June 4th: Squats & Deadlifts

    Squat
    20kg - 1x5
    60kg - 1x5
    90kg - 1x3
    **add wrist wraps**
    110kg - 1x2
    **add belt**
    127.5kg - 5x7 ... 2.5kg PR on last cycle. Easy. Video'd last set.
    ---
    Front Squat
    60kg - 3x5
    ---
    Deadlift ... all sumo
    70kg - 1x5
    120kg - 1x3
    150kg - 1x3 ... mixed grip
    120kg - 2x5 ... drop sets. Double overhand
    ---

    Pretty happy with the Squat PR. Felt handy enough.

    Deadlifts felt pretty easy also. Turned the intensity down a notch and just wanted to feel some moderate heavy weight instead of going close to 1RM.

    Was a good atmosphere in the gym tonight. Our sister gym is closed for the moment due to an Oly comp ongoing during this week. All of those guys were thus training with us in the "late" session, which was good for me as the gym wasn't empty whilst I was Squatting and the music was blaring.


  • Moderators, Arts Moderators, Recreation & Hobbies Moderators, Sports Moderators Posts: 9,541 Mod ✭✭✭✭BossArky


    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.



  • Moderators, Arts Moderators, Recreation & Hobbies Moderators, Sports Moderators Posts: 9,541 Mod ✭✭✭✭BossArky


    Saturday June 6th: Bench

    Bench (all paused)
    20kg - 1x5
    60kg - 1x5
    80kg - 1x2
    92.5kg - 7x5 ... 2.5kg PR on last cycle. Easy. Video's last set.
    **add slingshot**
    105kg - 1x3
    115kg - 1x3
    120kg - 1x1 ... self lift off & alrighty. Video'd it

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

    Pretty happy with that benching.


  • Moderators, Arts Moderators, Recreation & Hobbies Moderators, Sports Moderators Posts: 9,541 Mod ✭✭✭✭BossArky


    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.



  • Moderators, Arts Moderators, Recreation & Hobbies Moderators, Sports Moderators Posts: 9,541 Mod ✭✭✭✭BossArky


    Monday June 8th: Squats

    Squat
    20kg - 1x5
    80kg - 1x5
    100kg - 1x3
    **add wrist wraps & belt**
    120kg - 1x1
    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.


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  • Moderators, Arts Moderators, Recreation & Hobbies Moderators, Sports Moderators Posts: 9,541 Mod ✭✭✭✭BossArky


    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.



  • Moderators, Arts Moderators, Recreation & Hobbies Moderators, Sports Moderators Posts: 9,541 Mod ✭✭✭✭BossArky


    Tuesday June 9th: Bench

    Bench (all paused)
    20kg - 1x5
    60kg - 1x5
    80kg - 1x3
    90kg - 1x1
    97.5kg - 8x4 ... 2.5kg PR over last cycle. Achy elbows after yesterdays Squats.. Video'd last set. Worksets done in 73 mins

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

    That feeling when you're busting out PR worksets and its just you and a guy with a vaccum late at night in the gym.


  • Moderators, Arts Moderators, Recreation & Hobbies Moderators, Sports Moderators Posts: 9,541 Mod ✭✭✭✭BossArky


    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



  • Moderators, Arts Moderators, Recreation & Hobbies Moderators, Sports Moderators Posts: 9,541 Mod ✭✭✭✭BossArky


    Thursday June 11th: Squats

    Squat
    20kg - 1x5
    60kg - 1x5
    90kg - 1x3
    **add wrist wraps**
    110kg - 1x2
    **add belt**
    125kg - 1x1
    140kg - 7x3 ... Some sort of PR. Tough but survived
    ---

    Trained too late. Gym was emptying as I was warming up. Thus I was rushing to get through the sets when there were sufficient people still around to spot me. This gym doesn't have racks in the heavy weights room. Got through 7 worksets and called it quits then as I was keeping three other people from going home as they were just waiting around to spot me. I could have been a pain and requested that they stick around another 30 mins, but that's not me as it was late at night and they have homes to go to.

    Anyway, 7x3 is not much different from 10x3. I know I could have ground them out.

    Will aim to open in comp on 142.5 before going to 152.5 and then 162.5kg for a 2.5kg PR.

    Weighed 87.2kg on the gym scales wearing everything and overhydrated. Will easily be sub 83kg for comp day. Funnily enough this cycle I totally forgot about my usual chocolate milk after each workout. Just couldn't be bothered.


  • Moderators, Arts Moderators, Recreation & Hobbies Moderators, Sports Moderators Posts: 9,541 Mod ✭✭✭✭BossArky


    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..


  • Moderators, Arts Moderators, Recreation & Hobbies Moderators, Sports Moderators Posts: 9,541 Mod ✭✭✭✭BossArky


    BossArky wrote: »
    Saturday June 13th: Bench

    Bench (all paused)
    102.5kg - 10x3 ... 1.5kg PR over last cycle. Achy elbows. Video'd last set. Worksets done in 82 mins



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  • Moderators, Arts Moderators, Recreation & Hobbies Moderators, Sports Moderators Posts: 9,541 Mod ✭✭✭✭BossArky


    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


  • Moderators, Arts Moderators, Recreation & Hobbies Moderators, Sports Moderators Posts: 9,541 Mod ✭✭✭✭BossArky


    BossArky wrote: »
    Tuesday June 16th: Deload - 1 of 2

    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



  • Moderators, Arts Moderators, Recreation & Hobbies Moderators, Sports Moderators Posts: 9,541 Mod ✭✭✭✭BossArky


    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.


  • Moderators, Arts Moderators, Recreation & Hobbies Moderators, Sports Moderators Posts: 9,541 Mod ✭✭✭✭BossArky


    ... and here is how the bodyweight has been looking over the past days:

    Wed: 82.4kg
    Thurs: 82.4kg
    Fri: 82.7kg
    Sat: 82.9kg

    Upon waking on Wednesday morning I was exactly the weight I was on the morning of my last comp 3 months ago... so the lack of chocolate milk this cycle has seen me loose ~1.4kg of fat.

    Didn't have to go too crazy on the water loading this week either. Drank a bit, but not too much. Probably about 4 litres per day since Wednesday.

    Its the first time in a good while that I've actually been eating up into a comp rather than cutting down.


  • Moderators, Arts Moderators, Recreation & Hobbies Moderators, Sports Moderators Posts: 9,541 Mod ✭✭✭✭BossArky


    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.


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