Does my bum look big in this squat rack?

kevpants

Right, the title.

Well I wanted something different and one of the biggest issues to do with this routine I'm going to start logging is the ever increasing size of my moneymaker. And the subsequent arguments with Mrs Pants about why I have to replace my entire lower body wardrobe.

I've been doing Westside since the start of May as much as I could in Crunch Westmanstown with limited facilities and spotters etc. After joining Total fitness in Castleknock in mid July I've been able to really get down to it.

I've been keeping a log since the start however I have been so happy with things the last few weeks I've decided to share. No one I show my logbook to is very interested, they're more concerned with the smell of sweat eminating from the pages.

There's a whole back catalog but here are my stats (1 rep maxes) as of 16/09/08 where I'll start the log.

Age: 28
Height: 5' 11''
Weight: 100kg
Bench: 132.5kg
Squat: 160kg
Deadlift: 190kg
Turn ons: Long walks on the beach, open log fires....:pac:

brianthebard

Good numbers kev, you didn't include your weight though?

kevpants

Westside Max Effort Upper 16/09/08

Close Grip Bench
70kg x 5 x 1 (reps x sets)
80kg x 4 x 1
90kg x 3 x 1
100kg x 2 x 1
110kg x 1 x 1
125kg x 1 x 1 (easy)
126.25 x 1 x1 PR
120 x 1 x 3

Assistance work:

Weighted Dips:
25kg on dip belt
x8
x6
x5
x5
x5

Chins:
Palms towards, medium grip.
x7
x5
x3.5
x2.5
x2.5

Incline bench Dumbell Rows (theres probably a better name for these!)
15kg
x20
x13
x9
x8
x9


My close grip is both hands in the smooth of the bar but close to the edge. Some may not say this is close enough so subtract from the numbers as you wish. Unfortunately an old wrist injury prevents me from going narrower.

As you can see I SUCK at chins. I can row and pull fairly big but I am so poor at chins, all grips. I refuse to give up though so lets see how it goes.

Weighted dips are one of my faves. I have one of these



I get some looks when I break that bad boy out!

kevpants

Max Effort Lower 17/09/08

Squat:
80kg x 5 x 1 (reps x sets)
90kg x 4 x 1
100kg x 3 x 1
120kg x 2 x 1
140kg x 1 x 1
150kg x 1 x 1 (flew up)
165kg x 1 x 1 PR
155kg x 1 x 3

Assistance Work:

Good mornings:
80kg
x 10
x10
x8
x8
x8

Hammer Strength Leg Press
170kg
x10
x8
x8
x7
x7

Standing abs pulldowns (once again, not the right name!)
87.5kg
x18
x12
x8
x6
x6


Tonight absolutely ruled. I was buzzing after my 5kg PR on the squat. Hanley and Malteaser had a look at my squat up there and gave me some good advice. I've narrowed my stance and am managing to get the bar lower down my back and locked in tight. The best lift was that 150kg, it was as close to perfect as I've ever done. No sticking, just constant power through the lift. If I can make it a habit I'll be happy and on my way towards 200kg, thats the goal.

Question on the good mornings, what bar position do you guys usually adopt? I've tried low and high bar and can't figure out which will be better, the bar is a bit unsteady on both.

Tonight was my first time using the Hammerstrength equipment up there. Hanley is an advocate so I said I'd try it and I have to say the leg press doesn't feel like a reguler one. Each leg works independently on a different pad with its own weight. I did not know this, it made the first rep...interesting. I nearly shat.

Standing abs are just one of my faves for really destroying my core. I increased my ROM tonight on them by making sure I stood up dead straight at the top of the rep. I had been finishing up with a slight lean forward in my stance. It made a real difference. I bent over to write down my reps after the first set and cramped so hard I could barely straighten out.

Hanley

I like low bar for good mornings... Not mega low, but not on my neck either.

I was the exact same with the HS leg press. It's such an unsual sensation. I stuck to just doing one leg at a time and it worked well.

I woulda said hands on the smooth part of the bar for CG benches was WAY too close. I'm half to a thumbs length from the smooth (probably 2 or 3 finger width's in from the rings like).

How are ya getting 126.25 on the bar? Just loading a 1.25 on one side??

Glad to see ya keeping a log btw!

kevpants

Hanley wrote: »

How are ya getting 126.25 on the bar? Just loading a 1.25 on one side??

I accidentally loaded the bar up with only one. I was going for 127.5kg and it was only when I was unloading I realised. Now 127.5kg proabbly would have gone but I didn't lift it so it don't go in the log.

Malteaser!

Heya Kev! Delighted you dedcided to start keeping a log!!

Will be watching this one with interest!!!

kevpants

Repetetive Effort Upper 18/09/08

Flat Bench:
80kg x 10 x 3 (Reps x sets)

Assistance work:

Bent-over Rows:
70kg
x12
x8
x8
x7
x7

Tate Presses:
10kg DB's
x20
x15
x12
x10
x8

Hammer Strength Lo-Rows:
40kg
x20
x18
x15
x15
x15

Delighted to get the full 10 reps on all 3 sets. Can proabably add 2.5kg to this.

Had to rescue some dude on the bench next to me. Guy loaded up 80kg and started to do some erratic partial reps (sometimes only one arm went down, sometimes his legs were sticking up in the air during the rep). Fair play to him he looked like failing so many times before finally it got stuck across his chest, he was trying to wriggle out from under it when I ran over and pulled it off what was at this stage his hips. On the next set I asked if he wanted a spot his response was "No, do you?".

Kept the reps high for the assistance work just to give my muscles a shock.

Hammer Strength row machine is different. Hits a very precise area in your back for which there is no name.

Hanley

Lol I always come out with my rear delts on fire after that machine. I gave it a month or two to see what I thought of it, but I decided I didn't like it. I don't really like the HS pulldown either. I much prefer cables, barbells and dumbbells for my back!

kevpants

Hanley wrote: »

Lol I always come out with my rear delts on fire after that machine. I gave it a month or two to see what I thought of it, but I decided I didn't like it. I don't really like the HS pulldown either. I much prefer cables, barbells and dumbbells for my back!

Yeah I think I'll save it for doing high rep stuff. Da Pump and whatnot. If I was going heavy I'd opt for a barbell or dumbell row. I think I prefer it to the seated cable row though.

kevpants

RE Lower Monday 22/09/08

Squat:
110kg x 10 x 3 (reps x sets)

Hypers:
15kg plate
x 15
x 13
x 13
x 11 (crushed nuts )
x 13

Straight leg holds in Roman Chair:
x 32 secs
x 23 secs
x 14 secs
x 10 secs
x 10 secs

This workout was supposed to take place on the previous Friday but was pushed back to Saturday, then Sunday, then Monday and was followed by a five a side game. Not good. I was braying like an ass by the time the soccer was finished.

kevpants

ME Upper Tue 23/09/08

Incline Bench:
60kg x 5 x 1 (reps x sets)
70kg x 4 x 1
80kg x 3 x 1
90kg x 2 x 1
100kg x 1 x 1
110kg x 1 x 1
122.5kg x 1 x 1 PR eeeeeasy
117.5kg x 1 x 3

Chins (palms away med grip):
x 6
x 5
x 5
x 4
x 4

Seated Cable Rows:
75kg
x 12
x 10
x 8
x 8
x 8

Hammer Strength Pull Downs:
60kg
x 15
x 13
x 10
x 10
x 10

PR on the incline felt strong. My incline technique is shocking, the bar moves all over the place and consequently travels about 3 inches more than it needs to. It seems to really help with my flat bench so what harm.

I have to say I liked the Hammer Strength Pull downs as well as the Lo Rows from last week. The gunzzz definitely approved too.

kevpants

ME Lower Wednesday 24/09/08

Deadlift
100kg x 5 x 1 (reps x sets)
110kg x 4 x 1
130kg x 3 x 1
150kg x 2 x 1
165kg x 1 x 1
185kg x 1 x 1
195kg x 1 x 1 PR
200kg x 1 x 1 PRRRRRR
190kg x 1 x 3

Hypers (legs diagonal to floor):
15kg plate
x12
x9
x8
x8
x8

Hammer Strength Leg Press:
60kg per leg alternating
x20 (so that's 10 per leg)
x16
x12
x14?
x12

Knee raises (swinging left & right):
x28
x18
x16
x14
x12


Jurassic Park! 200kg pull! I am still smiling after this one. I was only going to go for 195 as an attempt but it went up so quick I said I'd go for 200 and it went no prob! I had a 200kg Deadlift as my "end of the year" goal when I started this in May with a 150kg PR so I am so stoked.

Westside is fooking unreal. As I am generally spending 3 weeks squatting as my ME exercise then 3 weeks deadlifting. Every time I finish a cycle on one I start the next 3 weeks on the other exercise so much stronger than I was.

A quick question on Hypers. Would you see them as a hamstring or lower back exercise? Depending on how I set up (lower or higher against the rest) I can hit my back (higher set up) or my hams (lower). Is one of them wrong? I notice with the lower set up the pads are across my middle thigh and it seems to put some pressure on behind my knee. The pads across my hips relives this but my hamstrings aren't worked as hard and I consequently feel it more in my lower back. Buh??

Edit: Oh and special thnaks goes to Bury Me In Smoke by Down. Without which that Deadlift would not have been possible.

brianthebard

Lolz excellent choice of music and fantastic deads man.

wasabi

kevpants wrote: »

A quick question on Hypers. Would you see them as a hamstring or lower back exercise?

Primarily lower back, hammies are a synergist. If wanting to hit the hamstrings in particular go for GHR (if you have a glute ham raise) or RDLs.

Nice deadlifting.

Hanley

Savage deadlifting man. Well done!!

I tend to treat the hypers as a lower back exercise. I like to go down as low as possible, and sometimes even round out at the bottom. The harder I try to keep my arch, the more I feel it in my hamstrings.

kevpants

Thursday 25/09/08 RE Upper

Close Grip Bench:
75kg (going for 3 sets of 10)
x 10
x 9
x 6!!! (grrrrr)

Weighted Dips:
25kg
x 6
x 4
x 4
x 3
x 3

Hammer Strength Bench
80kg
x 9
x 6
x 4
x 3
x 3

Preacher Curls
25kg (30 secs rest between sets)
x 13
x 7
x 5
x 4
x 4

Terrible nights work. My triceps gave up on the third close grip set and I wasn't right after that. Probably not a good idea to do weighted dips straight after close grip benching either.

The Hammerstrength bench got hard very quickly. Dunno if I'm a fan, maybe just letting the bad night affect my judgement of it. Preacher curls, I do not like. I haven't directly worked my biceps in about 4 months so I said I'd have a go.

kevpants

Friday 26/09/08 RE Lower

Squat:
110kg
x 10
x 10
x 10

Lunges:
60kg Oly Bar
x 14 (7 per leg)
x 12
x 10
x 10
x 10

Hypers:
15kg plate
x 16 (on a crap hyper rest, felt it in hams again so moved upstairs to a different rest)
x 9 (more like it)
x 9
x 9
x 9

Standing ab pulldowns:
87.5kg
x 18
x 12
x CRRRRAAAMMP!!

I bent down to write the 12 in my notebook and just doubled over with cramp across my abs. I couldnt straighten myself out. I had to hang from the chinning bar for 10 mins to try and stop the cramp.

This brought to a close my unintentional 5 straight days of training. Never again.

Hanley

Lol... ab cramps suck a massive amount alright!! Which tower were you doing them on? The one facing the crossover with the wooden beam?? I've found that one to be the best anyway....

Were the HS benches with 80kg of weights, or was it like a 20 and a 5 plus the 20kg you'd add if you had a bar?? Strong going regardless!

kevpants

Hanley wrote: »

Lol... ab cramps suck a massive amount alright!! Which tower were you doing them on? The one facing the crossover with the wooden beam?? I've found that one to be the best anyway....

Were the HS benches with 80kg of weights, or was it like a 20 and a 5 plus the 20kg you'd add if you had a bar?? Strong going regardless!

It was 80kg of weights....why is there a built in weight resistance? I never checked!

I was actually doing them in using one side of the cable crossover posing machine. They have metal bars where the wooden bar is on the other one. It's actually really comfortable for them too but 87.5kg is the top weight so it'b too light for yourself!

Hanley

kevpants wrote: »

It was 80kg of weights....why is there a built in weight resistance? I never checked!

I was actually doing them in using one side of the cable crossover posing machine. They have metal bars where the wooden bar is on the other one. It's actually really comfortable for them too but 87.5kg is the top weight so it'b too light for yourself!

Wow.... that's strong going so. I really love that machine. The HS bench can be a pain to get set up on properly tho.

I'm probably gonna be traning in TF on Thursday evenings from next week on doing a speed bench and assistance day if you're around btw. Probably squat and deadlift assitance work on Wednesdays too.

As for the pulldown abs.... looks like the cable crossover's too light for you too!! Get onto the other tower and start working your way towards the stack!! I tried using the other sides of it cos I maxed out the stack, but they're useless for it. I think I'm just gonna steal a pin and use it to stick some added weight onto the stack I normally use instead!

kevpants

Cool. I'm there every Wednesday and Thursday evening regardless.

kevpants

Wednesday 01/10/08 ME Upper

Incline Bench:

65kg x 1 x 5 (sets x reps)
75kg x 1 x 4
85kg x 1 x 3
95kg x 1 x 2
110kg x 1 x 1
117.5kg x 1 x 1
125kg x miss
125kg x miss :mad:
120kg x 2 x 1

Hammerstrength Row:
60kg
x 18
x 12
x 10
x 8
x 8

Hammerstrength Standing Press:
40kg
x 10
x 8
x 6
x 6
x 5

Hammerstrength Pulldowns:
60kg
x 18
x 12
x 10
x 10
x 9

What disaster on the Incline Bench. I f'in hate it. The first miss on 125 I messed up my breating and took the bar off the spotter awkwardly so I went for a 2nd and was about 1cm away from getting above the sticking point and locking out. The miss took too much out of me. Bastard.

Gonna use the Hammerstrength machines alot for a 3 week cycle. They're different to my usual freeweight assistance stuff so it should only be good.

kevpants

Friday 03/10/08 ME Lower With Hangover!

Deadlift:
110kg x 1 x 5 (sets x reps)
120kg x 1 x 4
140kg x 1 x 3
160kg x 1 x 2
180kg x 1 x 1
190kg x 1 x 1
205kg x 1 x 1 PR
190 x 1 x 1
180 x 2 x 1

RDL's:
100kg 1 mins rest between sets
x 12
x 11
x 8
x 8
x 7

Standing Ab Pulldowns:
97.5kg (in the main oulldown machine, happy now Hanley?)
x 12
x 10
x 6 Ooooooooh
x 5
x 4


If Down get you a 200kg DL then Pantera get's you 205kg! I've found the secret to a good deadlift... Phil Anselmo!

brianthebard

Nice work on the Deads, you are seeing some great gains at the minute no? Also its **** when you miss a lift but that inclince bench seems very respectable to me!

kevpants

Saturday 04/10/08 RE Upper

Flat Bench:
85kg x 3 x 10 (sets x reps)

Seated DB Power Cleans:
10kg DB's
x 12
x 9
x 8
x 7
x 6

HS Standing Press:
40kg
x 10
x 7
x 5
x 8 (after a break to chat :pac:)
x 5

Tricep Pushdowns (Straight bar):
30kg
x 10
x 8
x 6
x 5
x 5

Seated Dumbell Power Cleans rule all. That is all.

kevpants

brianthebard wrote: »

Nice work on the Deads, you are seeing some great gains at the minute no? Also its **** when you miss a lift but that inclince bench seems very respectable to me!

Yeah the deadlift is flying it. I'm actually jittery with excitement on my way to the gym on deadlift day! It seems not training it for 3 weeks and working on my squat is the secret.

You know why I hate the Incline bench? It feels like I'm wasting alot of energy during the lift that isn't going into getting the bar up. It's not efficient I suppose is the point. It's a bit frustrating.

brianthebard

Why do you do it so? Is it to build the upper chest or do you see some crossover to benching?

Hanley

The incline bench in TF isn't the best imo. I really think the incline is too much. It's similar to the one in Hercs, but in Hercs we throw 2 or 3 boards under the front of it which reduces the incline a bit.

Good to see ya using the proper stack for the pulldowns too

Musta just missed you today, I was up there around 4.30!!!

kevpants

brianthebard wrote: »

Why do you do it so? Is it to build the upper chest or do you see some crossover to benching?

I do 3 week cycles of Bench Max Effort lifts. 3 weeks flat, 3 Incline, 3 Close grip. The fact I hate the incline makes me think I need to do it and in fairness I feel like a coiled spring when I get back to the ME Flat Bench after it.

The principle is after 3 weeks doing 1RM's on a lift you stop progressing and need to change it. Same with the 3 week squat/ deadlift cycle.

kevpants

Hanley wrote: »

The incline bench in TF isn't the best imo. I really think the incline is too much. It's similar to the one in Hercs, but in Hercs we throw 2 or 3 boards under the front of it which reduces the incline a bit.

Good to see ya using the proper stack for the pulldowns too

Musta just missed you today, I was up there around 4.30!!!

Tis steep alright!

97.5 on the ab pulldowns was actually lifting me off the ground at the top end might ahve to put plates on my feet.

I was there at about 10:30 this morning. Was way too early but Mrs Pants had big shopping plans for me today.

brianthebard

kevpants wrote: »

I do 3 week cycles of Bench Max Effort lifts. 3 weeks flat, 3 Incline, 3 Close grip. The fact I hate the incline makes me think I need to do it and in fairness I feel like a coiled spring when I get back to the ME Flat Bench after it.

The principle is after 3 weeks doing 1RM's on a lift you stop progressing and need to change it. Same with the 3 week squat/ deadlift cycle.

Cool, and at least you feel the carry over to the flat bench.

kevpants

Sunday 5/10/08 RE Lower

Squat:
110kg x 3 x 10 (sets x reps)

Hypers:
10kg plate behind head
x 9
x 8
x 7
x 5
x 6

Incline Sit Ups:
Holding 15kg plate outstretched infront
x 9
x 6
x 4
x 4
x 4

Ok so a short but intense sesh here. I arrived at the gym at 6.15pm thinking it was open until 8pm, not so, it closes at 7 on a Sunday.

This was pukalicious by the end.

kevpants

Wednesday 8/10/08 ME Upper

Incline Bench:
65kg x 1 x 5 (sets x reps)
75kg x 1 x 4
85kg x 1 x 3
95kg x 1 x 2
105kg x 1 x 1
115kg x 1 x 1
125 kg x 1 x miss
110kg x 2 x 2
100kg x 1 x 3

Weighted Dips:
25kg
x 8
x 6
x 6
x 5
x 4

Chins:
x 6
x 4
x 4
x 3
x 3

HS Bench:
70kg paused at the bottom
x 14
x 6
x 6
x 5
x 5

Went to the gym starving. I'd eaten like a sparrow all day and I'm so pissed at myself. My stomach was actually rumbling in there. I felt so weak on the bench, the whole thing was just crap and it was all my own fault. Did my best Joe Kinnear impression after that 125kg miss.

Never again will that happen, I really took my eye off the ball. Went home and scoffed a double serving of Mrs Pants cottage pie (that's not a euphemism by the way :P) and a litre and a half of milk. Been eating like a machine today and I'm gonna tear myself a new one deadlifting tonight.

At least I don't have to Incline bench again for 6 weeks.

kevpants

Thursday 09/10/08 ME Lower

Deadlift:

110 x 1 x 5 (sets x reps)
130 x 1 x 4
150 x 1 x 3
160 x 1 x 2
180 x 1 x 1
190 x 1 x 1
210 x 1 x 1 PR!!
190 x 3 x 1

RDL's:
105kg
x 12
x 9
x 8
x 8
x 8

Hypers:
10kg behind head
x 13
x 12
x 11
x 10
x 9

Ab Pulldowns:
97.5kg
x 13
x 7
x 6
x 5
x 5

My reaction to the Deadlifts:

https://www.youtube.com/watch?v=fbSMxJVqXn4

As happy as I was with the DL's I was fuming last night. Some skinny little pissant made a derrogatory comment about my wife as she was walking past in the upstairs section of TF last night. He thought she was gone past but she actually stopped just behind him and overheard. He said it to his mate.

My wife wouldn't point them out to me no matter how much I begged. She was scared I was gonna make a scene. All I was gonna say was to keep his comments to himself as you don't know who it'll get back to, half of the drug dealing community in West Dublin is in there. What if she'd been their wife? He' be waking up in a ditch in 4 different plastic bags.

What is it with blokes? Why do they have to exhibit the alpha male chest beating in gyms to make themselves feel like big men. I don't mind when it happens to me in there but my wife was in tears over it. I totally understand women not wanting to go to gyms ya know that. Fúckers.

daveywavey08

Well done on the deadlift Kev, you're making some nice progress. Soon, you'll be a monster!

daveywavey08

Hey Kev what did taht c*nt say about your wife??

kevpants

Thanks Dave. I'm not gonna repeat it cos she reads these forums and I think she'd prefer to forget about it but it was just your standard issue throwaway comment to make his balls feel big.

I aksed her what he was doing up there.... fúckin Pec Dec. How typical is that?

Apolgies to Hanley, Malteaser and Degsy I was probably a little curt when I was chatting with ye but I was a bit thrown by what happened and in a rush to drop her home.

Hanley

Man that's a fcuking disgrace. Malt's got it too in there before as I'm sure she'd tell you. There's a lot of absolute fcuking cnuts in there who deserve a good smack.

'Grats on the deadlift. It's really starting to climb!

kevpants

Yeah they do. But what can you do. I'm just sorry I didn't get the chance to give him a bit of a fright is all. They don't like their intimidation being challenged.

Malteaser!

Hey Kev, just saw this now...Congrats on the new deadlift PB... Bet you were delighted with yourself, 210kg is an awesome number.

kevpants wrote: »

Apolgies to Hanley, Malteaser and Degsy I was probably a little curt when I was chatting with ye but I was a bit thrown by what happened and in a rush to drop her home.

Would ya go away out of that, no need to apologize. It's completely understandable, like Hanley said a few comments have been thrown my way too in the gym and it's not a nice feeling. Funny enough, I wouldn't tell Ham who said it either until much later on coz I didn't want for there to be a big scene! :rolleyes:

daveywavey08

I've never seen guys acting the dick towards women in the gym before. I guess I've been lucky in the places I've trained.

kevpants

Friday 10/10/08 RE Upper

Close Grip Bench:
75kg
x 10
x 7
x 6

Chins:
x 6
x 4
x 4
x 3
x 3

HS Rows:
80kg
x 9
x 7
x 7
x 7
x 7

Tate Presses:
15kg
x 17
x 10
x 7
x 7
x 5

Tricep Pushdowns:
Straight bar 37.5kg
x 20
x 15
x 13
x 12
x 12

And he went unto the valley and spoke of the pump. And they rejoiced for they saw that it was good.

kevpants

Sunday 12/10/08 RE Lower

Squat:
115kg
x 10
x 10
x 10

A little lie down...

HS Leg Press:
170kg
x 7
x 6
x 5
x 5
x 5

Hypers (45 degree stand)
10kg behind head:
x 12
x 9
x 9
x 8
x 7

Standing Ab Pulldowns:
97.5kg
x 12
x 8
x 6
x 6
x 5

kevpants

Tuesday 14/10/08 ME Upper

Flat Bench:
70kg x 1 x 5 (sets x reps)
80kg x 1 x 4
90kg x 1 x 3
100kg x 1 x 2
110kg x 1 x 1
125kg x 1 x 1
135kg x 1 x 1 PR
130kg x 3 x 1

Chins:
x 7
x 4
x 4
x 4
x 3

Seated DB Power Cleans:
15kg
x 10
x 7
x 6
x 5
x 5

Tate Presses:
20kg
x 11
x 6
x 4
x 3 + miss
x 4

Woohoo. After my shocking 3 weeks on the incline bench I thought I'd hit a plateau but 135kg sits nicely with me. If I can manage 140kg by Xmas I think I'll deserve and extra slice of that trifle stuff you only get at that time of year.

Hanely and Degsy up again today. With the boards community and few others who've I've gotten chatting with up there there's a nice little group now and I have to say I'm liking the atmosphere. Even if it is speckled with díckheads

oq4v3ht0u76kf2

Wanna export a few of the sound lads to TF Malahide Rd. and take some of our surplus of dickheads? :P

Nice lifting Kev, I have to imagine if you're getting three solid reps of 130kg and a 1RM of 135kg then you have 140kg in you in ten weeks?! Fair play dude.

kevpants

Tristian Swift Steward wrote: »

Nice lifting Kev, I have to imagine if you're getting three solid reps of 130kg and a 1RM of 135kg then you have 140kg in you in ten weeks?! Fair play dude.

Thanks Rob. Just to clarify that wasn't a 3 rep set of 130 it was 3 singles. So 1 rep per set.

The reasoning behind it is that I try to load up my Nervous System as much as I can on each lift for the last few sets of this bench workout.

Once I've lifted 135, which is my absolute max, I'm fairly tanked so I bring it back to a number I'm confident I could still get a rep out of. If I'd struggled on the second lift of 130 I might have done a single on 127.5kg to finish with.

So long as the weight is making me strain to rep once and I'm constantly pushing as hard as I can I should get stronger under heavy weight.

The theory then is that next week I'll have adjusted to dealing with 135kg and I'll be able to push myself that little bit to get 137.5kg out of it.

oq4v3ht0u76kf2

All makes sense to me mate! Didn't actually notice it was 3 singles but still have to believe you've definitely got 140kg x1 x1 in there by Christmas. Out of interest, how long of a rest did you take between the 135 and then how much between the three 130s?

kevpants

The rest period is as much as I need. 3/4/5 mins. I'm not looking to build any kind of recovery speed with MAx Effort stuff it's just strength so I wait until I'm fully ready. This should mean I'm utilising all of the available strength I have left rather than suffering from fatigue from the previous set.

I try to keep the recovery for the assistance stuff (DB power cleans, tate's etc) to around a minute though.

kevpants

Thursday 16/10/08 ME Lower

Squat
90kg x 1 x 5 (sets x reps)
100kg x 1 x 4
110kg x 1 x 3
130kg x 1 x 2
150kg x 1 x 1
160kg x 1 x 1
170kg x 1 x 1 PR oooooooh depth?
160kg x 2 x 1
155kg x 1 x 1

RDL's
110kg
x 10
x 8
x 7
x 7
x 6

Hypers 180degree stand
15kg behind head
x 13
x 9
x 8
x 7
x 7

Standing Ab Pulldowns
97.5kg
x 15
x 8
x 5
x 5
x 5

Slightly annoyed I didn't go deeper on 170kg but happy none the less. Didn't bottom out like I usually do but think it was just below parralel.

My feeling of invincibility was slightly ruffled spotting Hanley's set after my workout. As per his log he took my 1RM and repped it 12 times! Absolutely incredible squatting.

Hanley

You're getting awfully strong man. Seriously. You musta made some huge gains in the last 6-12 months????