d'Oracle Registered User

Resetting further....

Warmup stuff.


20x5, 60x5, 70x5, 80x3, 85x2,

Eh, yeah. Worked on Form. Not much to say.

20x5, 40x5, 60x5, 70x3
75x4,1 75x5, 75x3,1,1

Nobody around to spot.
Stayed low, re racked a few times. Has actually been a week or so since I benched. Anxious to get it moving though.


60x2x5, 90x5, 100x5,

Yeah, Went fast enough. Its a reset so I dunno. I kept my back locked out well. I cant say much.

Fast session as I wanted to get away to watch the Liverpool v Utd with the lads. Did the minimum. Bit annoyed at the bench, I want progress, but I'm too anxious without a spotter to really push it.

d'Oracle Registered User

Starting to get a bit frustrated.
Not sure why.

Warmup, barbell complex.

20x5, 30x5, 60x3, 70x2, 75x1
77.5x5x3 PR


20x2x5, 30x5,40x5, 45x3

Grand, done.


20x5 Hang Power.
40x5 Hang power.

Will resume progression next session.

I'm starting to feel that all these Front Squat PR's are fake.
Thinking of doing starting strength properly instead of mucking around. Which would mean dropping them for a while, shame as I like them, but this is getting silly.
So I ordered some Microloading plates. Hopefully I can get the Press moving again. Also I know there is movement coming in the clean when I work back up.


Starting to get a bit frustrated.

20x5, 30x5, 60x3, 70x2, 75x1
77.5x5x3 PR

I'm starting to feel that all these Front Squat PR's are fake.


d'Oracle Registered User

G86 said:

Cos I haven't had any problem making all the reps yet.

Plus I havn't seen a Back squat PR in some time now.

Basically I'm being a miserable self-critical d!ck.


Cos I haven't had any problem making all the reps yet.

Plus I havn't seen a Back squat PR in some time now.

Basically I'm being a miserable self-critical d!ck.

Feck the back squats! You're doing class, and a PR is a PR, end of story

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d'Oracle Registered User


Warm up


20x2x5, 40x5, 60x3, 70x3, 75x2


20x10, 30x5, 40x5, 45x3

Power Clean

Hang: 20x2x5, 40x3,
Full: 50x3

All grand, Front squat was tough, but never much in doubt.
Cleans were ok. still fluctuating form but Its coming together.

Holy **** the pubs are closed tomorrow Thursday.

Short Warm up


20x2x5, 60x5, 70x5, 85x3, 90x2


20x10, 50x5, 60x5, 70x3, 75x2


60x2x5, 100x5, 110x3, 115x2,

I actually had some trouble with my squat warmups. Everything felt as tight as hell. Could be down to all the moving and running around due to our moving office.....Either way my groin and hip flexors didn't want to know. Also elbow is funny again.
Left Adductor is still a bit funny today, so I will do some trigger point and rolling stuff today between eating like a madman.
Put 2.5kg too much on my squat but apart from the usual lack of consistency it was grand. Think I'm getting better though.

Bench was great. Last two warm ups were awful, but with a spotter for the worksets I smoked most of it. Second last rep was slow, but focused on "Doug Youngs ribs" and the last one went up faster.

Deadlift was ok too. Kept my back right anyhow.

d'Oracle Registered User

Getting back now....

Missed the other day:


20x10, 60x5, 70x5, 85x3, 92.5x3


20x10, 30x5, 40x5, 45x3, 50x2


20x5, 40x3, 50x3, 55x3,



20x2x5, 60x5, 75x5, 85x3, 95x2


Pushups x2x5
50x5, 60x5, 70x3, 77.5x2
82.5x3x5 PR


60x2x5, 100x5, 110x3, 120x2

Good day. Elbow was sore on Saturday after squatting, but I need to get this right, so I am back squatting every session again. The Frontys can wait, they will get better as my backsquat improves anyhow. Some pain today, but I adjusted my back a bit and it seemed to work.

Bench was great, felt strong as an ox on each rep.

I met that powerlifter gentleman again. I asked him if he had been at the nationals, he had. He got a World record in Squat, Deadlift and Total in the >53Kg (I may be wrong on the figure)
Terribly nice fellow, very enthusiastic about PL'ing. Im not going to throw his name around, but I'm sure someone will know of him. Provided someone reads this.

Anyhow he helped me with my bench a bit with a handy tip about the bottom of the lift.

Deadlifts went up and came back down again. It was hard but thats why we do it. Isn't it?

Very little to say about Saturday. Hit everything. No PRs.




Pushups x2x5
50x5, 60x5, 70x3, 77.5x2
82.5x3x5 PR

Bench was great, felt strong as an ox on each rep.


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d'Oracle Registered User




20x2x5, 65x5, 80x5, 90x3, 95x2

20x2x5, 30x5, 40x5, 50x3, 52.5x2
55x2x5, 55x4 Fail

Power Clean:

20x5, 40x5, 50x3, 55x3

Squats Grand.
Press Gay, I ****ing hate 55kg, I want to move the hell on.
Cleans Ok, up and down, Feel better than they did before.

(in a mad rush in order to maximise match watching time)


20x2x5, 60x5, 80x5, 95x3, 100x2
102.5x3x5 PR


20x2x5, 50x5, 65x5, 75x3, 80x2
85x4, 85x5, 85x2


60x2x5, 100x5, 110x3, 125x2

Squats were a bit slow and inconsistant, but were made. Probably rushed them a bit, STILL A PR THOUGH!.

Bench was all over the place. Maybe its just a bit too much of a jump, but I could not for the life of me get my setup or groove right. Probably would have got third rep on set 3 but my spotter lifted the bar a bit. Probably should have eaten more today though.

Deadlift moved. End of. Actually It was tough, and I let go of the bar and got thick with myself between rep 4 and 5. I should probably let myself off with it, given how knackered I was, but Will Walshe said not to do that so I will try not to next time.
I still hate the process of deadlifting.

I'm basically getting fat now, and I don't like having these small numbers at 100kg. Need to adjust the diet a bit.
Too much frickin bread.

d'Oracle Registered User


20x10, 65x5, 85x5, 95x3, 100x2
105x3x5 PR


20x10, 30x5, 40x5, 50x3, 52.5x2

Power Clean

20x10, 40x5, 50x3,

Wierd session.
Was under heaps of pressure for time. Got a session in in an hour.
Felt tired before I left, but still hit a PR and Matched two others.

Really need Pullum to pull the finger out and get my damn micro plates out.
The Last press rep of the second two press sets was a grind and a half.

Accidentally cleaned 2.5 kg more than I meant to.

And I am up to 105kg.
Which means the Squat is bodyweight, but not as impressive.

d'Oracle Registered User

Last Night.


20x2x5, 65x5, 80x5, 100x3, 102.5x2
107.5x3x5 PB

My elbow hardly hurts anymore.
I mean I feel it a bit, but its not the headache like pain I used to get.
My solution you ask? Accupuncture and wider grip. True story.


20x10, 30x5, 40x5, 50x3, 52.5x2

Asses and Names. Hopefully my micro plates will be here soon.
Bench was too busy to be arsed.


60x2x5, 100x5, 110x5, 120x3, 130x2

Match to my PB. Next step on Saturday probably.
Feel good for it. Let the bar go between rep 4 and 5 but just to stand up and fill my lungs properly.

My frickin legs and ass are after getting huge.
Ok I am carrying some fat, but the legs seem hard. I think I'm finally getting big. Bit of a belly. Having some serious clothes issues with the advent of me having actual hamstrings and glutes.

I am toying with the idea of switching to the Crossfit Wichita Falls Programme and going for the May Invitational. But I might just leave it till the September. Not sure yet.

d'Oracle Registered User


Got the Gym opening hours mixed up.
Closes at 5 on Sat.
I thought it was 7 but that, apparently, is sunday.



20x3x5, 65x5, 85x5, 105x3
110x3x5 PB

3x15 Push ups.

Might do some broomstick snatches.

I missed out on Bench and Power Clean.

d'Oracle Registered User

Not technically training but I hiked Lugnaquilla for the first time today.

d'Oracle Registered User

Tonight I saw hell.


20x2x5, 65x5, 90x5, 105x3, 110x2
112.5x3 Fail

Just lost everything in the hole.
Totally forgot to bring the pins back up too so it was a bit hairy.
Spotter tried to lift me but I just brought it down. Made lots of noise.

Bench Press

20x10, 50x5, 65x5, 70x3, 80x2
82.5x4 Fail

Hadn't really benched in the last week, so I pinned it back.
Lost that first set rep. Just sort of tipped it forward. Spotter caught it.
Wasn't overly stable.


60x2x5, 100x5, 110x5, 125x3, 130x2,

Was absolutely shattered lifting the 110 set. Was supposed to pull 140.
Tried it, couldn't convince my back to stay in. Then struggled to pull 135 for 5 singles. Left in a funk.

Basically I went hungryish, tired and still tight after the walk.
I expect to hit the squats on Wed.

I have packed in GOMAD gonna try and loose a small bit of belly.
Bodyweight 104kg or 16st and a bit.

d'Oracle Registered User


20x3x5, 65x5, 85x5, 95x5, 105x3, 110x2
112.5x3x5 PR

Still not sure what a bounce off the Adductors and Hams is.
Couple of reps grunted and ground out.
Oddly the last set was quicker than the second (during which I met Micheal Jackson). Extra warm up set as I could not for the life of me get the stiffness out of my legs.


20x2x5, 30x5, 40x5, 50x3, 55x2
56x3x5 PR

Its a PR, plus my first set with my nifty new microloading plates.


Hang: 20x5, 40x5
From the Floor: 50x3, 60x3, 65x3

Woeful. Some reps were bordering on (were) reverse curls.
But they still went to rack.
Gonna stick there for the next session and see, I was shattered doing them, felt really heavy.

Good session considering how tired I was heading over.

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