Return of the King

BossArky

Monday July 18th: Heavy Bench & Squat, Light Deadlift

Bench
50kg – 1x6
60kg – 1x5
65kg – 1x3
70kg – 3x6
---
Curl (mini BB)
32.5kg – 3x8

DB Bench
27.5kg per arm – 3x8
---
Lying Tricep (mini bb)
32.5kg – 3x8

Deadlift (off big block)
65kg – 3x8
---
Squat
60kg – 1x6
70kg – 1x5
80kg – 1x3
85kg – 3x6
---

Everything was fine. Deadlifts off the big block felt good today. Maybe I'm getting used to them. Under-forearms (what's that called?) are in bits from DOMS. It's due to the heavy-ish big block deadlifts the other day. My grip took a hammering and thus those under-forearms bits are in such pain. LOL.

BossArky

Thursday July 22nd: Heavy Deadlift, Light Bench & Squat

Close Grip Bench
40kg - 1x6 ... wide grip
55kg - 3x6 ... close grip

Lying Twist
bodyweight - 3x5 or 6
---
Deadlift (off big block)
60kg - 1x6
90kg - 1x6
105kg - 1x3
115kg - 3x6 ... good & balanced based upon others feedback
---
Glute Ham Raise (max height, one off max horizontal)
3x6

Chin Ups
bodyweight + 6kg DB - 2x6
---
Face Pulls
15kg - 2x10
---
Situps
bodyweight - 1x10
bodyweight +5kg plate behind head - 2x10
---
One Arm DB Row
27.5kg per arm - 2x10
---
Squat
50kg - 1x6
65kg - 3x6
---

Happy with the big block deads today. Everything else was fine too, just easy stuff breaking into the cycle.

It's official. I'm moving to Perth, from Melbourne. Gonna start work there on a long term assignment August 8th, so will be trying to train at the place mentioned above in the video ^^. Sad to leave behind my current PL club and training buddies, coach, etc... but I'll be back at some stage once the Perth assignment finishes. Until then I'm going to keep plugging away and come back to Melbourne stronger in the future.

BossArky

Monday July 25th: Heavy Bench & Squat, Light Deadlift

Bench
50kg – 1x6
60kg – 1x5
67.5kg – 1x3
75kg – 3x6
---
EZ Curl
40kg – 3x6

DB Bench
30kg per arm – 3x6
---
EZ Lying Tricep
30kg – 3x6
---
Deadlift (off big block)
60kg – 1x6
70kg – 3x6
---
Squat
60kg – 1x6
75kg – 1x5
85kg – 1x3
95kg – 3x6
---

Everything fine. Coached a new guy.

Busy with prep for equipped nationals this weekend: IT stuff & AV. Tony Harris and Brad Gillingham are coming over for the Pacific Invitational. Should be good.

BossArky

Thursday July 21st: Heavy Deadlift, Light Bench & Squat

Close Grip Bench
40kg - 1x6 ... wide grip
60kg - 3x6 ... close grip

Lying Twist
bodyweight - 3x5 or 6
---
Deadlift (off big block)
60kg - 1x6
90kg - 1x6
105kg - 1x3
125kg - 3x6 ... used smooth sleeves on last set to stop arms dragging on knees at the bottom. That helped
---
Glute Ham Raise (max height, max horizontal)
3x6

Chin Ups
bodyweight + 7kg DB - 2x6
---
Face Pulls
15kg - 2x10
---
Seated Row (machine)
40kg - 2x10
---
Situps
bodyweight - 1x10
bodyweight +5kg plate behind head - 2x10
---
One Arm DB Row
30kg per arm - 2x10
---
Squat
50kg - 1x6
65kg - 3x6
---

Writing up this session a few days later. Was ok from what I recall. Did a bit more back assistance and used sleeves on arms during big block deads to prevent knees catching on elbows/inside arm.

BossArky

Spent the weekend running the IT side of things at the Aussie equipped nationals. Some great lifting, followed by the Pacific Invitational on Sunday. Brad Gillingham deadlift 395kg for a world record. Tony Harris squat 412.5kg for a world record. Got photos with both these guys - massive. Great weekend.

BossArky

Tuesday August 2nd: Heavy Bench & Squat, Light Deadlift

Bench
40kg – 1x6
60kg – 1x5
70kg – 1x3
80kg – 3x6
---
EZ Curl
32.5kg – 3x6

DB Bench
32.5kg per arm – 3x6 ... easier than expected
---
EZ Lying Tricep
32.5kg – 3x6
---
Deadlift (off big block)
60kg – 1x6
75kg – 3x6
---
Squat
60kg – 1x6
80kg – 1x5
92.2kg – 1x3
102.2kg – 3x6 ... should have been 102.5kg but dodgy plates
---

^^ that was my last training session in Melbourne. Followed it the next day with a leaving dinner with the powerlifting club. Kinda sad to leave the Melbourne powerlifting scene behind, but I'll be back.

Now living in Perth and hoping to go training as soon as the owner of another gym gets back to me. Supposed to be the best place in Perth to train. We'll see. Immediate aim is to get to a 500kg total (currently 427.5kg). I want to make my time in Perth worthwhile, so that when I do eventually return to Melbourne in a year or two I'll be putting together decent raw totals at the Nationals.

The next competition I was originally working my cycle up for was the Sept comp in Melbourne. However, I now need to ramp down, then ramp back up for the Perth comp in Oct, unless I decided to fly the thousands of kms back to Melbourne for the original Sept comp. Will decide that in the next few days.

I'm going to write wifey up a program and get her to compete (or at least back in PL training) for the Perth competition in Oct. 3 months post baby is enough time without training :pac:

BossArky

Saturday August 6th: Heavy Deadlift, Light Bench & Squat

Close Grip Bench
40kg - 1x6 ... wide grip
60kg - 3x6 ... close grip

Lying Twist
bodyweight - 3x5 or 6
---
Deadlift (off big block)
60kg - 1x6
100kg - 1x5
120kg - 1x3
132.5kg - 3x6
---
Glute Ham Raise
3x6

Chin Ups
bodyweight + 8kg DB - 3x6

Squat
60kg - 1x6
70kg - 3x6
---
Situps
bodyweight - 3x10
---
One Arm DB Row
30kg per arm - 2x6
---

First time training at new gym.

BossArky

Tuesday August 9th: Heavy Bench & Squat, Light Deadlift

Bench
60kg – 1x6
70kg – 1x5
77.5g – 1x3
82.5kg – 3x6 ...pb handy enough. Think I failed last cycle on the last rep
---
EZ Curl
30kg – 3x6

DB Bench
32.5kg per arm – 3x6 ... failed on last rep
---
EZ Lying Tricep
28.5kg – 3x6
---
Deadlift (off big block)
60kg – 1x6
80kg – 3x6
---
Squat
60kg – 1x6
80kg – 1x5
100kg – 1x3
*belt*
110kg – 3x6
---

2nd time at new gym. Met up with one of the guys who was reffing at the nationals last weekend. Had a good chat. Good to have some fellows from the same fed there. Bench seems better than last cycle which is good, since I haven't been eating or relaxing much in the past few weeks with the move.

Gonna check out another gym tomorrow (Friday) and then will decide which one to go to.

BossArky

BossArky wrote: »

Bench
82.5kg – 3x6 ... handy enough. Think I failed last cycle on the last rep

Just checked back:
- In Feb I did 77.5kg 3x6 - got all reps
- In May I did 81kg 3x6 - failed on last rep

... so the above was a 1.5kg pb. Good considering it didn't feel hard. Would be delighted to get 102.5 or 105kg in the next comp. i.e. more than just the ton from the bench.

BossArky

Friday August 12th: Heavy Deadlift, Light Bench & Squat

Close Grip Bench
40kg - 1x6 ... wide grip
60kg - 3x6 ... close grip, should have been 3x5

Lying Twist
bodyweight - 3x5 or 6
---
Deadlift ... back to ground for first time this cycle
60kg - 1x5
100kg - 1x3
*belt*
125kg - 1x2
140kg - 3x5 ... easy
---
Chin Ups
bodyweight + 10kg DB - 3x5 ... easy

Squat
60kg - 1x5
70kg - 3x5
---
Situps
feet up on bench - 3x10
---
One Arm DB Row
25kg per arm - 2x10
---

Back to the ground on Deadlift. Felt so easy after 6 weeks on the big block.

Would have went heavier (30 or 32.5kg) on the DB Rows but 25kg was the max available.

No glute ham raise in this gym/recreational centre I was trying out. There is however the following:
- a pub
- an old folks dance hall
- a frog pond
- a band practice room
- ... and some other strange sh!t

BossArky

Monday August 15th: Heavy Bench & Squat, Light Deadlift

Bench
60kg – 1x5
70kg – 1x3
80g – 1x2
85kg – 3x5 ... bit of spotter assistance on last rep. Bit sick & not eating much = the excuse
---
EZ Lying Tricep
28.5kg – 3x6

EZ Curl
28.5kg – 3x5
---
DB Bench
32.5kg per arm – 3x5

One Arm DB Row
32.5kg per arm – 1x5
35kg per arm – 1x5
37.5kg per arm – 1x5
---
Deadlift
60kg – 1x5
80kg – 3x5
---
Squat
60kg – 1x5
85kg – 1x3
*belt*
105kg – 1x2
115kg – 3x5
---
Glute Ham Raise
3x5
---

Going to include One Arm DB rows on both back day, and heavy bench & squat day for a month or so. Hopefully it'll help skyrocket my deadlift, coupled with the 6 weeks of big block deads I've just finished. Worked up from 32.5 to 35 and then 37.5kg for sets of 5. Want to get up to doing at least 40kg - 3x5 by the end of the next 4 weeks of so. First two sets were fine. Last one on 37.5kg was a bit dodgier. Want to get good at these.

I've been tinkering with my programme, to extend it out the extra 3 weeks. I just increased the squat by 5kg today instead of 7.5kg. I may repeat the same bench next week, or just add 1kg. Don't wanna peak, or get to the uber heavy stuff, too early... 'cos once you peak it's all downhill.

Feeling a bit sick the past week. Sore throat and got soaked in the rain on the way to gym. Hoping I'll avoid getting worse. Really need to bring a jacket for the walk back after the gym in the dark. It is Oz... but it's still winter and chilly in the late evening.

No creatine or stuffing myself with food the past while. Still living in temporary accomodation which puts real life stuff on hold. Hopefully those two things will be a nice boost once I'm settled in a few weeks... and it'll help me power through the end of the programme.

BossArky

Forgot to mention I bit the bullet and signed up to my new gym today (the well equipped one in the middle of nowhere - not the old folks dance hall one). Apparently Ryan Kenneally (spelling?), that big benching dude, is coming down here at some stage. Also some Russian Andrei something is giving a seminar here in early Oct.

In the middle of my squats I looked around and realized that I was the only person doing a "standard" exercise.

• To my left there were fellows doing incline pressups with 2 sets of 7.5kg chains wrapped around them.
• In front of me were 3 fellows benching 60kg to a small block, but with another 30kg on each side on some kinda J hooks (the J hooks fall away purposely once they hit the ground - taking 60kg off the weight).
• The gym owner was working up to a shirted bench of 250kg.
• A collection of young fellows were doing box squats with super wide stances.
• Another dude was GHR'ing first with chains, then with bands.
• Two guys were doing ring pull ups
• Another fellow was doing rack lockouts
• ... and other stuff I've never seen/tried before

I had an inward lol, then wondered if they were inwardly loling at me too.

BossArky

Thursday August 18th: Heavy Deadlift, Light Bench & Squat

Close Grip Bench
40kg - 1x5 ... wide grip
60kg - 3x5 ... close grip

Lying Twist
bodyweight - 3x5
---
Deadlift
60kg - 1x5
100kg - 1x3
*belt*
125kg - 1x2
144.5kg - 3x5 ... easy enough
---
Glute Ham Raise
3x5 ... last two sets I put the back foot rest as high as possible. Tugh angle

Chin Ups
bodyweight + 12.5kg DB - 3x5 ... easy and pb?
---
Squat
60kg - 1x5
70kg - 3x5
---
One Arm DB Row
40kg per arm - 3x5 ... pb

Abs
ab pulldown (pulley) setting 7 - 1x10
ab pulldown (pulley) setting 10 - 1x10
feet up on bench - 1x10
---

Pretty quick getting through stuff tonight. Deadlift felt good. Went heaviest ever(?) for sets on chin ups and one arms rows. Both felt fine. As usual, hoping this extra heavy accessory will help my deadlift.

Over the next 6 weeks you'll see me going up in odd increments (e.g. tonight was 144.5kg and not a typo). I've had to restructure my program, adding in an extra three weeks, and thus reducing the weight increases per week, so I don't peak too early. It'll be interesting to see what happens when I slowly go up through the 3x5s for 7 weeks as opposed to hitting them quickly over the usual 4 weeks at the end of a cycle.

I was going to do the second and third sets of GHR with 5kg of chains around my neck (to fit in), but decided not to bother when I saw the massive incline I could get with the back plate miles up in the air. Felt good.

Got a gym t-shirt!

d'Oracle

BossArky wrote: »

Forgot to mention I bit the bullet and signed up to my new gym today (the well equipped one in the middle of nowhere - not the old folks dance hall one). Apparently Ryan Kenneally (spelling?), that big benching dude, is coming down here at some stage. Also some Russian Andrei something is giving a seminar here in early Oct.

In the middle of my squats I looked around and realized that I was the only person doing a "standard" exercise.

• To my left there were fellows doing incline pressups with 2 sets of 7.5kg chains wrapped around them.
• In front of me were 3 fellows benching 60kg to a small block, but with another 30kg on each side on some kinda J hooks (the J hooks fall away purposely once they hit the ground - taking 60kg off the weight).
• The gym owner was working up to a shirted bench of 250kg.
• A collection of young fellows were doing box squats with super wide stances.
• Another dude was GHR'ing first with chains, then with bands.
• Two guys were doing ring pull ups
• Another fellow was doing rack lockouts
• ... and other stuff I've never seen/tried before

I had an inward lol, then wondered if they were inwardly loling at me too.

Not Andrei Belayev?

Hanley

BossArky wrote: »

Forgot to mention I bit the bullet and signed up to my new gym today (the well equipped one in the middle of nowhere - not the old folks dance hall one). Apparently Ryan Kenneally (spelling?), that big benching dude, is coming down here at some stage. Also some Russian Andrei something is giving a seminar here in early Oct.

In the middle of my squats I looked around and realized that I was the only person doing a "standard" exercise.

• To my left there were fellows doing incline pressups with 2 sets of 7.5kg chains wrapped around them.
• In front of me were 3 fellows benching 60kg to a small block, but with another 30kg on each side on some kinda J hooks (the J hooks fall away purposely once they hit the ground - taking 60kg off the weight).
• The gym owner was working up to a shirted bench of 250kg.
• A collection of young fellows were doing box squats with super wide stances.
• Another dude was GHR'ing first with chains, then with bands.
• Two guys were doing ring pull ups
• Another fellow was doing rack lockouts
• ... and other stuff I've never seen/tried before

I had an inward lol, then wondered if they were inwardly loling at me too.

Kennelly. And if it's Andrei Belyaev, I hate you.

As for the "non standard exrecises" - I lol'd when I thought "what's unusual abou them?"

BossArky

Monday August 22nd: Heavy Bench & Squat, Light Deadlift

Bench
60kg – 1x5
70kg – 1x3
80g – 1x2
86kg – 3x5 ... easy enough

BB Curl
20kg – 2x10
---
DB Bench
35kg per arm – 3x5 ... pb & perhaps first time pressing 35's
---
EZ Lying Tricep
28.5kg – 2x10

One Arm DB Row
30kg per arm – 2x10 ... 2nd set with each rep from a dead stop on the floor. Felt it more in lats this way. Greater ROM
---
Deadlift
60kg – 1x5
85kg – 3x5
---
Squat
60kg – 1x5
90kg – 1x3
*belt*
110kg – 1x2
118.5kg – 3x5 ... 2nd set was best
---

Coach: "What's your max squat?"
Me: "152.5kg"

Coach: "What's your bodyweight?"
Me: "83 to 85kg"

Coach: "You should be squatting 200kg"
Me: "...."

So, got my new coach to watch my top sets of squats. He pointed out the following:
- hips raising early causing chest to drop
- bit of lower back rounding at the bottom
- reckons glutes/hams could do with more GHR, Rev.Hyper & 45 degree glute work

I tried Rev.Hyper briefly after the squats. Didn't feel right on my lower back. Need to rig it up correctly or get someone to show me.

He's pushing Westside as the main training method in the gym. May give it a go next cycle, if I can still stick to 2 days a week.

Bench felt good. DB Bench was a pb. Drank 3 litres of milk this afternoon which probably helped. Will start back with creatine tomorrow. Glad that I've moving these weights without tonnes of milk and creatine at present. Both of those should get me through the rest of the cycle.

Got a funny email from a powerlifting buddy. He may need some help at 6am Saturday morning putting on a powerlifting demo on one of Perth's fine beaches. I's gonna be broadcast on one of the weather channels here in Oz. This could be the start of my tv career :cool:

BossArky

Hanley wrote: »

And if it's Andrei Belyaev, I hate you.

Didn't get a chance to google Belyaev or ask if it is actually him giving the seminar. Too much going on.

d'Oracle

BossArky wrote: »

Didn't get a chance to google Belyaev or ask if it is actually him giving the seminar. Too much going on.

I don't know if you saw a post I did of results form a PL competition in russia, where a 100kg guy finished 3rd in a field of Super Heavies and was only out totalled by about 30kg.

That was Belayev.

Parsley

d'Oracle wrote: »

I don't know if you saw a post I did of results form a PL competition in russia, where a 100kg guy finished 3rd in a field of Super Heavies and was only out totalled by about 30kg.

That was Belayev.

is he still junior no?

d'Oracle

I have no idea.
I just know he is a strong ass motherfunk.

BossArky

Thursday August 25th: Heavy Deadlift, Light Bench & Squat

Close Grip Bench
40kg - 1x5 ... wide grip
65kg - 3x5 ... close grip

Lying Twist
bodyweight - 3x5
---
Deadlift
60kg - 1x5
100kg - 1x3
*belt*
130kg - 1x2
148.5kg - 3x5 ... alright. Not knackered or anything.
---
Glute Ham Raise
3x5 ... did the 3 sets quickly back to back with about a minute or two between them, on an easy setting.
---
Chin Ups
bodyweight + 15kg DB - 3x5 ... easy and pb again

Squat
60kg - 1x5
70kg - 3x5
---
One Arm DB Row
30kg per arm - 2x10 ... from dead stop on ground... which gave me a nice tingly sensation for a few hours afterwards last week

Abs
feet up on bench - 2x10
---

Deadlifts were fine.

Chin Ups and general upper body seems to be getting stronger by a bigger increment than usual this cycle.

Took it easier on the GHR and OAR. No point maxing up all assistance as I kinda had been the past few weeks. Need to take it easier for the next 4 ish weeks on assistance as the big 3 head for the peak.

BossArky

d'Oracle wrote: »

I don't know if you saw a post I did of results form a PL competition in russia, where a 100kg guy finished 3rd in a field of Super Heavies and was only out totalled by about 30kg.

That was Belayev.

I'll have a trawl for that post at a later date. Sounds like a tank. Cheers.

BossArky

Monday August 29th: Heavy Bench & Squat, Light Deadlift

Bench
60kg – 1x5
70kg – 1x3
80g – 1x2
87kg – 3x5 ... fine

BB Curl
20kg – 2x10
---
DB Bench
20kg per arm – 2x10

One Arm DB Row
20kg per arm – 2x10
---
EZ Lying Tricep
18.5kg – 2x10
---
Deadlift
60kg – 1x5
85kg – 3x5
---
Squat
60kg – 1x5
90kg – 1x3
*belt*
110kg – 1x2
122kg – 3x5 ... fine
---

Bench was alright, considering my triceps were knackered from yesterdays powerlifting TV extravaganza. Basically a few of us were on the weather channel rocking a van and then demoing some PL lifts. Good laugh.

Squat was fine too.

Kept all the assistance very light.

BossArky

The Andrey I was referring to is this guy:

Squat. RAW World Record. Andrey Malanichev. 450kg (993lbs). Knee Wraps.

https://www.youtube.com/watch?v=wUUJcj7Ct5c

d'Oracle

BossArky wrote: »

The Andrey I was referring to is this guy:

Squat. RAW World Record. Andrey Malanichev. 450kg (993lbs). Knee Wraps.

https://www.youtube.com/watch?v=wUUJcj7Ct5c

Thats also significantly awesome.

BossArky

Thursday September 1st: Heavy Deadlift, Light Bench & Squat

Close Grip Bench
40kg - 1x5 ... wide grip
65kg - 3x5 ... close grip

Lying Twist
bodyweight - 3x5
---
Deadlift
60kg - 1x5
100kg - 1x3
*belt*
130kg - 1x2
152.5kg - 3x5 ... fine
---
Glute Ham Raise
2x10

Chin Ups
bodyweight + 17.5kg DB - 1x5 ... pb
---
One Arm DB Row
30kg per arm - 2x5 ... from dead stop on ground

Abs
feet up on bench - 2x10
---
Squat
60kg - 1x5
75kg - 3x5
---
Lat Pull Down (wide grip)
Setting 7 (i.e. easy) - 2x10
---

That was good. Deadlift just 7.5kg below 3x5 max and felt ok. Now into the 4th of the 7 weeks of 3x5s.

Chins were a pb. Just did one set. Was gonna do two, but after deads probably not best idea.

Rest was easy assistance.

BossArky

Monday September 5th: Heavy Bench & Squat, Light Deadlift

Bench
60kg – 1x5
70kg – 1x3
80g – 1x2
87.5kg – 3x5 ... alrighty

BB Curl
20kg – 1 (or 2?) x10
---
DB Bench
20kg per arm – 2x10

One Arm DB Row
20kg per arm – 2x10
---
EZ Lying Tricep
18.5kg – 2x10
---
Deadlift
60kg – 1x5
85kg – 3x5
---
Squat
60kg – 1x5
90kg – 1x3
*belt*
110kg – 1x2
126kg – 3x5 ... alrighty too
---

More or less the same workout I did last week except added 0.5kg on the bench and 4kg on the squats. Hard, but not max effort. Looking forward to busting some pbs this cycle as usual.

85kg on the dot in the nip at home after shower. This is a few kgs lighter than last cycle, due to the hassle of moving.

Minor note - I ran out of protein a couple of months ago and haven't been supplementing it since then. Doesn't seem to have affected me in any way. I usually drink a 2 or 3 litre of milk on the training day and post training day. Seems to do the job.

Pretty confident that this cycle is going to end well.

Note 2 - didn't bother with spotter until top squat sets. Usually would grab a spot for anything over 100kg ish. Trying to toughen myself up mentally to handle the 110kg alone, which I did. Just used a back spot on the 126kg sets, instead of the usual 3 I'd take back in Melb. It didn't feel as heavy ... maybe cause I didn't make such a big deal out of it being heavy.

Note 3 - it was pointed out that my right foot is out more than my left (degrees). Tried to fix this on later sets. Last set was the best with slightly narrower stand.

BossArky

Thursday September 8th: Heavy Deadlift, Light Bench & Squat

Close Grip Bench
40kg - 1x5 ... wide grip
65kg - 3x5 ... close grip

Lying Twist
bodyweight - 3x5
---
Deadlift
60kg - 1x5
100kg - 1x3
*belt*
135kg - 1x2
156kg - 3x5 ... pb by 1kg on last cycle, set back on June 3rd
---
Glute Ham Raise
2x5

Lat Pull Down (wide grip)
Setting 7 (i.e. easy) - 2x10

One Arm DB Row
20kg per arm - 2x10 ... from dead stop on ground
---
Squat
60kg - 1x5
75kg - 3x5

Abs
feet up on bench - 2x10
---

Deadlifting 156kg 3x5 was a pb tonight. Didn't really think of it until after I'd finished. Last cycle I managed 155kg 3x5 on the second last week, followed by 160kg 5, 5, 3.

Hopefully next week I'll get 160kg 3x5, then attempt 162.5kg 3x5 to finish this cycle. Tonight was tough enough though. May need more sugary kick prior to / during training. Lower back a bit tweaked on last rep.

Everything else was light. Dropped heavy weighed chins.

BossArky

Monday September 12th: Heavy Bench & Squat, Light Deadlift

Bench
60kg – 1x5
70kg – 1x3
80g – 1x2
88.5kg – 3x5 ... good
---
BB Curl
20kg – 2 x10
---
DB Bench
20kg per arm – 2x10

One Arm DB Row
20kg per arm – 2x10
---
EZ Lying Tricep
18.5kg – 2x10
---
Deadlift
60kg – 1x5
90kg – 3x5 ... lower back still strained from Thursday
---
Squat
60kg – 1x5
90kg – 1x3
*belt*
115kg – 1x2
130kg – 5, 4f, 5 ... 2nd set was a mess
---

Bench 88.5kg 3x5 was fine. Next week I'll go 91kg 3x5, then 92.5kg 3x5 for hopefully a 2.5kg pb over last cycles 90kg 3x5.

Squat 130kg 3x5 was tough, but would have been fine if I didn't take such a narrow stance on 2nd set (I've been messing with my stance since it was pointed out that my right foot seems to point out more). I lost balance and veered to the right & then forward, taking a lot of the weight on my right side on the 2nd rep of the 2nd set. Spotters took a bit of the weight and I got it up. I should have racked it there after expending so much energy. However, I wanted to finish the 5 reps in the set so struggled through the 3rd rep, before just failing on the 4th and calling for the spotters. Annoyed. Took 10 mins break, came back physced up and got the full 5 reps in the 3rd set... so it ended well.

Writing this the next morning and can feel my right quad has more DOMS'd.

Will go for 135kg 3x5 next week (2nd last week of 3x5s), then 137.5kg on last week. They'll be tough but I'd like to get a 5kg pb on my previous cycle best of 132.5kg.

Lower back was a bit sore still on light deadlifts. I was afraid it would stop be squatting, but once the belt was on it was fine. Hopefully it will be fully recovered by Thursdays heavy deads. I must have given it a good straining last week.

Got some glucose tablets in the supermarket. Had a couple before each heavy bench and squat set. Probably helped. Placebo++ anyway.

BossArky

Just having a think about what I need to qualify for next years raw nationals. The qualifying standard for the 83kg class is set at 460kg total, up from 415kg this year.

• If I string together my best lifts I'll have the following: 152.5 + 100 + 180 = 432.5kg
  
• A modest 2.5kg improvement on everything in October competition at the end of this cycle will see me get the following: 155 + 102.5 + 182.5 = 440kg ... i.e. achieveable
  
• Adding 5kg to both squat and dead, with just 2.5kg on bench in October competition will yield: 157.5 + 102.5 + 185 = 445kg ... i.e. tougher but achieveable
  
• Adding 7.5kg to both squat and dead, with 2.5kg on bench will yield: 160 + 102.5 + 187.5 = 450kg ... i.e. probably the max I can hope for.

The 450kg option would leave me 10kg short, meaning I'll need to get another competition in between October and early next year. Problem is there aren't really any except for late Nov... which means a very short cycle. Alternative is to do a comp in Feb next year... with a short cycle build up to the nationals if I made the total in Feb.