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Sets of faahve

  • #1
    Registered Users Posts: 16,902 ✭✭✭✭ Mr. CooL ICE


    Signed up for the IPF Munster Open a few weeks ago, so may as well throw my logs up here. My background is in running, but after getting a bad dose of shin splints in the Dublin marathon in 2012, I looked towards exercise without impact. Fell in love with powerlifting, but have been doing it on and off for too long. Spent the last year correcting bad form and imbalances, so I'm not exactly gonna set the world alight. If I finish above last, I'll be a happy camper :D

    I'm 5ft 11 and 32 years old. Post marathon, I was approx 70kg. Right now, I'm approx 86kg. A bit of that is in my belly but my legs and back have definitely gotten meatier. I'm more concerned with getting calories in than eating clean, but I do eat plenty of protein and veg every day.

    I'm using the cube method to peak. Kinda cookie cutter, but I've done it before. However, this means I started a 10-week program 8 weeks before a, meet so I started with 'week 3'.


    ===


    December 8th. Deadlift rep day

    Deadlift:
    115kg x 10
    115kg x 8
    115kg x 8

    Holy crap, I'm not used to high rep stuff. Punishing stuff.

    2" block pull:
    125kg x 6
    125kg x 6

    Deficit deadlift:
    105kg x 8
    105kg x 8

    Was supposed to be 10-12 reps, but I felt truly destroyed doing them.

    BB rows:
    60kg x 10
    60kg x 10
    60kg x 10

    DB shrug:
    27.5kg x 12
    27.5kg x 12
    27.5kg x 12

    Haven't done shrugs in a while, but these were too light. Will up to 30kg next week.

    Ab rolls
    x 10 x 3


    ===


    December 9th. Bench explosive day

    Speed paused bench:
    60kg x 3
    60kg x 3
    60kg x 5 brain fart
    60kg x 3
    60kg x 3
    60kg x 3
    60kg x 3
    60kg x 3

    CG bench press:
    60kg x 5
    60kg x 5

    Spoto press:
    55kg x 8
    55kg x 8
    55kg x 5 fear of failing so stopped

    Pullup (AMRAP):
    x 7
    x 7
    x 5 my hands are still in bits from deadlifting the day before

    Hammer curls:
    10kg x 12
    10kg x 12
    10kg x 12 just enough to keep elbows in check

    Facepull:
    35kg plate x 12
    35kg plate x 12
    35kg plate x 12


    ===


    December 12. Squat heavy day

    Squat:
    105kg x 2
    105kg x 2
    105kg x 2
    105kg x 2
    105kg x 2

    Hadn't squatted in 10 days. These felt heavier than they should have. Slow and laboured but nowhere near failing.

    Front squat:
    80kg x 1
    90kg x 1
    100kg x 1 matched previous PR
    110kg x 1 new PR

    Program said 2 sets of 1-3 reps at 110kg. Just doing one 110kg made me see spots so I figured I'd cut my losses and move on.

    Pause squat:
    100kg x 4
    100kg x 4

    Program said 4-6 reps but I'd rather not die this far away from a meet.

    Leg curl, 3020:
    31kg plate x 12
    31kg plate x 12
    31kg plate x 12 could feel my hamstrings filling with blood here

    Back raise:
    x 12
    x 12
    x 12

    Farmer's walk:
    Carry +40kg length x 2
    Carry +40kg length x 2
    Carry +40kg length x 2

    I usually do +50kg but was still drained


    ===


    December 13. Press/BB day:

    Overhead press:
    40kg x 8
    40kg x 8
    40kg x 8

    DB flyes
    10kg x 12
    10kg x 12
    10kg x 12

    These felt stupid. First time doing them. Maybe I'm doing them wrong, but they just didn't feel like they would have a carry over to the bench. Might replace with feet up bench for next week.

    Rear delt flyes:
    7.5kg x 12
    7.5kg x 12
    7.5kg x 12

    These are always a battle to have a brief pause and not use leg drive. I used to do them chest supported but felt it affected my breathing. Tried seated but hit them off my legs. I'm determined to get these working.

    Single leg glute bridge:
    x 12
    x 12
    x 12

    Lat pulldown:
    41kg x 12
    41kg x 12
    41kg x 12

    Facepull:
    29kg plate x 15
    29kg plate x 15
    29kg plate x 15


«13456735

Comments



  • New log!!!

    Is it a particular program you're doing?




  • December 15th. Deadlift heavy day.

    Deadlift:
    140kg x 2
    140kg x 2
    140kg x 2

    Felt effortless.

    2" block pulls:
    150kg x 2
    150kg x 2

    First set felt easy, so took 2nd for granted and was lazy with setup. Silly.

    Deficit deadlift:
    130kg x 5
    130kg x 4

    Felt form break down in 2nd set, so stopped.

    BB row:
    60kg x 10
    60kg x 10
    60kg x 10

    Shrug:
    30kg x 12
    30kg x 12
    30kg x 12

    Still a little easy. Will keep weight but up to 15 reps for next week.

    Ab rolls:
    x 10
    x 10
    x 10

    Got everything done in exactly an hour. Felt fantastic.




  • New log!!!

    Is it a particular program you're doing?

    Yep. Brandon Lilly's cube method. It's based on westside. 3 x 3-week mini cycles plus a meet week.




  • Just be aware that when running The Cube to use a bit of your own discretion when it comes to the top sets and selection of accessory movements...

    For example if the heavy day feels like a warm up - go heavier, if the rep work isnt challenging then do some extra reps, if the dynamic stuff isnt fast go lighter etc. just dont go missing reps or test in training.

    Regarding accessory work what I mean is that if you miss deadlifts at lockout but are doing alot of deficit pulls etc. then you might be better served pulling from low blocks etc instead.

    Basically anyone I've ever met that followed the programme as written in the book to the letter didn't do it right :cool:




  • ^^ cheers for that.

    I never considered myself at a strong enough level to use my own discretion in other programs, but I will do here. Thanks


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  • Yay its nic




  • Dec 16. Bench rep day

    Paused bench:
    70kg x 6
    70kg x 6
    70kg x 6

    Rep range was 4-8. Left more in the tank in first two to try for 8 in last set, but still only got 6.

    CGBP:
    75kg x 3
    75kg x 3

    Rep range 2-3. These were easyish.

    Spoto press:
    65kg x 6
    65kg x 6

    Rep range 6-8. These were a struggle. Probably should have given myself more of a rest after the CGBPs.

    Pullup:
    x 10
    x 10
    x 7

    These were AMRAP but I stopped at 10 because, well I didn't think I'd get to 10. Pullups are a weakness of mine so was delighted I got that far at all.

    Hammer curls:
    10kg x 12
    10kg x 12
    10kg x 12

    Facepulls:
    35kg plate x 12
    35kg plate x 12
    35kg plate x 12

    Tricep pushdown:
    23kg plate x 25

    These weren't on the plan but I felt good, wasn't in a hurry and COH told me to use discretion :)




  • Dec 19th. Squat explosive day

    Squat:
    90kg x 2
    90kg x 2
    90kg x 2
    90kg x 2
    90kg x 2
    90kg x 2

    Front squat:
    90kg x 5
    90kg x 4

    Prescribed sets were 100kg x 5 but considering last week's PR of 110kg almost killed me, I figured 5 @ 100 was too much. Dropped to 90 for the sake of getting the reps in and even then, it was a little much. Also, new 5RM.

    Pause squat:
    85kg x 6
    85kg x 6
    85kg x 6

    Leg curl:
    35kg plate x 12 - felt too easy
    41kg plate x 12
    41kg plate x 12

    Back raise:
    x 12
    x 12
    x 12

    Farmer's walk:
    +40kg length x 2
    +40kg length x 2
    +40kg length x 2

    Explosive day is supposed to be a mini deload so nothing was too taxing, except the front squats. Squats were supposed to be fast but I still have a minor sticking point above parallel, even at that weight.




  • Dec 20. Press/BB day

    OHP:
    40kg x 8
    40kg x 8
    40kg x 8

    One-arm DB row:
    20kg x 12 each side
    20kg x 12 each side
    20kg x 12 each side

    Feet up bench:
    40kg x 8
    40kg x 8
    40kg x 8

    First time ever doing these and they felt weird. Not having feet planted on the ground meant fear I was gonna fall off the side. 40kg was nice and light and just enough to get a mild pump. Doing these instead of DB flyes as they felt they felt weird last week. These simply feel like they have more carry over to a bench.

    Lat pulldown:
    47kg plate x 12
    47kg plate x 12
    47kg plate x 12

    Glute bridge:
    x 12 each side
    x 12 each side
    x 12 each side

    Facepull:
    29kg plate x 15
    29kg plate x 15
    29kg plate x 15

    KB swing:
    20kg x 20

    Not part of the plan going in, but I decided to give my glutes a bit of a burn. Plus, I reckoned the car would be freezing so it would be enough to warm me up.

    Changed up the exercises this week as last week was an experiment. Nothing too taxing. Will increase the OHP to 10 reps for next week and see how I get on.




  • Dec 22nd. Deadlift explosive day

    Explosive deadlift:
    115kg x 2
    115kg x 2
    115kg x 2
    115kg x 2
    115kg x 2
    115kg x 2

    Easy and fast. Double overhand, because I could.

    Block pulls:
    125kg x 5
    125kg x 5

    Deficit deadlifts:
    105kg x 6
    105kg x 6
    105kg x 6

    Barbell row:
    70kg x 6
    70kg x 6
    70kg x 6

    Changing the rows on deadlift day to be heavier, lower reps and no pause because I've added DB rows to the BB day, which are lighter, high rep and with a pause.

    Shrugs:
    30kg x 15
    30kg x 15
    30kg x 15

    Ab rolls
    x 12
    x 12
    x 12

    All in all, a grand day. Nothing too taxing.


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  • Dec 23. Bench heavy day

    Paused bench:
    75kg x 2
    75kg x 2
    75kg x 2

    CGBP:
    80kg x 2
    80kg x 2

    Spoto press:
    70kg x 5
    70kg x 5

    Paused bench was tough, but that was because I set the bar too low in the cage and had to work hard to unrack the thing. Moved it up a notch for the CGBP and it was far easier for that and the Spoto press. Spoto rep range was 3-5 so happy to get them all done.

    Pullup:
    x 10
    x 10
    x 8

    Hammer curls:
    10kg x 12
    10kg x 12
    10kg x 12

    Facepulls:
    35kg plate x 12
    35kg plate x 12
    35kg plate x 12

    Was gonna do some tricep pulldowns or dips to finish just to hammer my triceps (it's 10 days to next bench day) but didn't have the time.




  • How do you like the program?




  • How do you like the program?

    I like it a lot. I wish I did it from the start rather than jumping in at week 3, but due to the date I signed up for the meet, I didn't have the time. Week 2 has a squat rep day which is grueling, but great for building work capacity. I think my squat is suffering for not doing it.

    That said, next session is a squat rep day, albeit with lower volume/higher intensity than the week 2 session I missed. All them holiday cake gains better pay off.




  • Dec 30. Squat rep day

    Well, Christmas destroyed me. Woke up the morning after Stephens' day thinking with my stomach in knots and not able to eat much for two days. Intermittent cramps, high temperature and being too afraid to stray far from a toilet. And I'm one of those people with freakish immune systems and never get sick. WHY IS THIS HAPPENING?!

    Squat day was supposed to be Thursday, but I only started to feel better and eat properly by then, so decided to give myself one day of eating good food. I pushed squat day back a day and decided to combine it with BB day.

    Squat:
    105kg x 6
    105kg x 4

    Rep range was 2-3 sets of 4-8 reps. Holy crap, these were heavy. Sweat pouring out of me. No way should I have done prescribed weights today as I am definitely nowhere near 100% health

    Front squat:
    80kg x 3
    80kg x 3

    Was supposed to be 107.5kg but didn't want to die

    Pause squat:
    85kg x 4
    85kg x 4

    Supposed to be 100kg

    OHP:
    40kg x 8
    40kg x 6

    Leg curl:
    35kg plate x 12
    35kg plate x 12
    35kg plate x 12

    DB row:
    20kg x 12
    20kg x 12
    20kg x 12

    DB press, slight incline:
    15kg x 12
    15kg x 12
    15kg x 12

    Lat pulldown, 3020:
    41kg plate x 12
    41kg plate x 12
    41kg plate x 12

    Facepull:
    29kg plate x 12
    29kg plate x 12

    Was supposed to finish off with some KB swings because glutes but I just wanted to run away home and fall asleep on the couch with a kitten on my lap.

    I probably shouldn't have gone to the gym and given my body some rest but I had to for my head. I spent the first half of the christmas break both looking forward to and dreading my next session, but walking into the gym, it was just dread.

    So far, squats are not going well on this program. I could have set my 1RM too high so might take 5-10kg off and recalculate. No issues with bench or deadlift though. Onwards and upwards.




  • Jan 2nd. Deadlift rep day

    Deadlift:
    130kg x 7
    130kg x 6
    130kg x 4

    Prescribed range was 2-3 sets of 4-8 reps. Didn't feel heavy at all. Just form kept falling apart, so I stopped rather than grind out bad reps. Probably due to christmas break. Or gym being busy and I'm used to it being quiet, so was probably distracted. I'm easily distracted.

    Block pull:
    140kg x 3
    140kg x 3

    First set was awful. Realised I was bracing wrong. 2nd set was much easier.

    Deficit deadlifts:
    122.5kg x 6
    122.5kg x 6

    DB row:
    25kg x 8
    25kg x 8
    25kg x 8

    Was supposed to be barbell rows (75kg x 6), but people were waiting for the deadlift platform and I kinda forgot rows were next. Should have gone heavier. Oh well.

    DB shrugs:
    30kg x 15
    30kg x 15
    30kg x 15

    Ab roll:
    x 12
    x 10
    x 10

    Forgot to do these before I left the gym. Luckily, I have a roller at home so used that. After my shower. Cos I'm smrt.

    Today just felt all over the place. Putting it down to a bad session. Need to move on. Next week is the last properly heavy day before the Munster open.




  • Jan 3rd. Bench explosive day

    Paused bench:
    60kg x 2
    60kg x 2
    60kg x 2
    60kg x 2
    60kg x 2
    60kg x 2

    Ridiculously easy. Well, it's supposed to be. But part of me just isn't satisfied unless I've at least broken a sweat.

    CGBP:
    65kg x 5
    65kg x 5

    Spoto press:
    60kg x 6
    60kg x 6
    60kg x 6

    Prescribed was 2-3 sets. I assumed these would be tough due to the christmas break and me hating them, but they were fine. First set was sloppy as I wasn't pausing properly. Bar just kinda went into a very slow descent near my chest rather than pausing properly. 2nd and 3rd sets were actual pauses and felt good.

    Pullup:
    x 10
    x 6 (pinched some skin gripping the bar so this hurt)
    x 10

    Hammer curl:
    10kg x 12
    10kg x 12
    10kg x 12

    Facepull:
    35kg plate x 12
    35kg plate x 12
    35kg plate x 12

    Most satisfying thing today were the facepulls. Everything else just bored me.




  • I used really find it hard to stick to the programme when it felt easy. It kinda feels it was pointless if it was so easy. I know there's a reason for it and all that but still...




  • Jan 5th. Squat heavy day

    Squat:
    20kg x 5
    40kg x 5
    60kg x 5
    80kg x 4
    100kg x 3
    * belt *
    110kg x 2
    110kg x 2
    110kg x 2

    Not as fast as I would have liked, but I definitely feel better than after last weeks godawful session.

    Front squat:
    * belt *
    100kg x 1
    110kg x 1
    117.5kg x 1

    New front squat PR (+7.5kg). Was supposed to be 117.5 for two sets of 1-2, but I'll take the new PR and run. I realised before that 117.5 was my opener for the Munster open. I thought "Hmm, maybe I shouldn't. Maybe it's too much" but I stopped being a self doubting pussy and did it anyway.

    Pause squat:
    105kg x 3
    105kg x 3

    Sets were 3-5 reps, but these were horrifically slow and grindy, so I did the minimum.

    Leg curls:
    41kg plate x 12
    41kg plate x 12
    41kg plate x 12

    Back raises:
    x 12
    x 12
    x 12

    Was supposed to do farmer's walks, but somebody was using the astro strip and I was running late, so I did a set of 20 20kg KB swings and left.

    I front squatted my opener. Can't complain about that.




  • 17.5kg on your front squat in less than 4 weeks.

    You do know you might be tested at the Munster Open, yeah?! :)




  • Jan 6th. OHP/BB day

    OHP:
    20kg x 8
    30kg x 8
    40kg x 8
    40kg x 8
    40kg x 8

    Last two sets were a struggle to finish. I just didn't feel it in my upper back like I usually do. I may have failed to push my head through properly so probably a form issue. But who cares about the OHP anyway. It's the one of the Big 4 that most people don't care about. Like Peter Criss.

    One-arm DB row:
    20kg x 12
    20kg x 12
    20kg x 12

    Feet-up bench:
    20kg x 10
    40kg x 10
    40kg x 10
    40kg x 10

    I finally 'feel' these. Got my feet into a position that gave me balance but prevented an arch and leg drive. Happy that I have the hang of them. I think. Still piss easy though.

    Lat pulldown:
    47kg plate x 12
    47kg plate x 12
    47kg plate x 12

    Glute bridge:
    x 12
    x 12
    x 12

    Facepull / KB swings superset:
    29kg plate x 15 / 20kg x 10
    29kg plate x 15 / 20kg x 10
    29kg plate x 15 / 20kg x 10

    Graaaaand day.


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  • Dec 9th. Deadlift heavy day

    Deadlift:
    50kg x 5
    70kg x 5
    90kg x 5
    110kg x 3
    130kg x 2
    * belt *
    147.5kg x 2
    150kg x 1
    155kg x 1
    155kg x 1
    130kg x 10

    Everything before the belt was a warmup. Everything after was part of the program, except the 2nd 155kg. First just felt crap. My elbows and shoulders went up because I was trying to shrug/row the bar up, which is an old bad habit of mine, so I needed to do a 2nd one properly. Mainly for my head. 2nd one was far better. Probably looked crap, but it felt great.

    130kg was AMRAP. I had another few left in the tank and I'm not sure why I stopped at 10. It's probably because the only other AMRAP set I have in this program is pullups and I stop at 10 to keep more in the tank. I definitely could have gone to at least 12. Oh well.

    Barbell rows:
    70kg x 6
    70kg x 6
    70kg x 6

    Dumbell shrugs:
    30kg x 15
    30kg x 15
    30kg x 15

    Leg raise
    x 12
    x 12
    x 15

    Heaviest I've deadlifted in a while and it felt pretty easy. 155kg is my planned opener and it's probably too conservative. But opener is supposed to be easy anyway. I'll get the opener done and go nuts on the day, depending on how I feel.




  • Dec 10th. Bench rep day

    Paused bench:
    20kg x 10
    40kg x 5
    60kg x 5
    70kg x 2
    75kg x 5
    75kg x 5
    75kg x 5

    75kg was work set. Range was 2-3 x 3-5 reps so happy to complete everything. 2nd set felt like crap though. I think I set up wrong as it felt weird and bar never rested on the same part of my chest twice. Can't figure out what I was doing wrong.

    CGBP:
    77.5kg x 2
    77.5kg x 2

    Spoto press:
    70kg x 5
    70kg x 5

    CGBP was 2 x 1-2 and spoto was 2 x 3-5 so again happy to finish all prescribed reps.

    Pullup:
    x 10
    x 10
    x 10

    Hammer curls:
    10kg x 15
    10kg x 15
    10kg x 15

    Facepulls:
    35kg plate x 12
    35kg plate x 12
    35kg plate x 12

    Last rep day for bench. Bench is going the best out of the 3 lifts which is nice, considering I always thought of it as my weakest. Nice to finally do 3x10 pullups which has been a goal of mine, so will do +5kg in the near future. Thought about going up in reps or weight for facepulls but was fecked by the end.

    Happy.




  • Jan 12th. Squat explosive day

    Squat:
    20kg x 8
    40kg x 5
    60kg x 5
    80kg x 4
    97.5kg x 2
    97.5kg x 2
    97.5kg x 2
    97.5kg x 2
    97.5kg x 2

    Still a mild sticking point above parallel but overall, speed was ok.

    Front squat:
    90kg x 2
    105kg x 1
    105kg x 1
    105kg x 1

    The 105s were supposed to be triples. Ehhh, not happening. My last few big front squats were all belted but today was beltless. Guess I am reliant on the belt for my big front squats after all.

    Pause squat:
    90kg x 5
    90kg x 5
    90kg x 5

    Prescribed sets were 2-3 of 3-5 reps. Not often I get all the pause squats done as they usually destroy me.

    Leg curl 3020 / KB swing superset:
    41kg plate x 12 / 20kg x 12
    41kg plate x 12 / 20kg x 12
    41kg plate x 12 / 20kg x 12

    Replaced back extensions with KB swings as I just haven't been feeling it in the glutes recently. Supersetted because time.

    Farmers walk:
    +40kg length x 2
    +40kg length x 2
    +50kg length x 2

    I know today was the mini deload, but this is the first squat session in this program that didn't feel like utter crap. Not so pessimistic now.




  • Replaced back extensions with KB swings as I just haven't been feeling it in the glutes recently.

    It may be something you do already but I found back extensions the same until I started to use the cue of driving my hips into the pad as I lifted up.

    Hip thrusting into it....it doesn't look nearly as bad as it sounds, thankfully.




  • Jan 13th. BB/OHP day

    OHP:
    40kg x 8
    40kg x 8
    40kg x 10

    DB row:
    20kg x 12
    20kg x 12
    20kg x 12

    Feet-up bench:
    45kg x 10
    45kg x 10
    45kg x 10

    Lat pulldown:
    41kg plate x 12
    41kg plate x 15
    41kg plate x 15

    Back extension:
    x 15
    x 15
    x 15 with red band

    Followed Alf's cue and it definitely worked. Added a band for resistance because it was the first time I felt like this was doing any work for my glutes in a long time.

    Facepulls:
    29kg plate x 15
    29kg plate x 15
    29kg plate x 15

    Grand oul' day. Back feels nice and pumped.




  • Jan 16th. Deadlift explosive day

    Feck all time. Was in the gym as it opened at 6:30 and needed to be gone by 7:15 because of having to travel for meetings in Limerick at 10am. Work has thrown me a curveball by making me be all over the place for the last 3 weeks before the meet. Arse.

    Deadlift:
    70kg x 5
    90kg x 5
    110kg x 4
    122.5kg x 2
    122.5kg x 2
    122.5kg x 2
    122.5kg x 2
    122.5kg x 2

    Easy, but my form was awful. I was trying to rush everything and just didn't set up properly. Had to stop and refocus after the 2nd set because I can't afford to be doing silly things now.

    Deadlift:
    130kg x 6
    130kg x 6

    Instead of doing block pulls and deficits, I did regular deadlifts at block pull weight for deficit sets/reps cos time. Felt fine.

    Barbell rows:
    70kg x 8
    70kg x 8
    70kg x 8

    Had no time for shrugs or ab work :(




  • Jan 18. Bench heavy day

    Still away. Got to train in Citygym in Limerick, which incidentally is where the Munster Open is taking place. Lovely gym with some savage equipment.

    Paused bench:
    20kg x 10
    40kg x 5
    60kg x 4
    70kg x 3
    77.5kg x 2
    80kg x 1
    85kg x 1
    70kg x 8

    Plan today was to work up to 82.5kg, then drop back to 67.5kg AMRAP set. But, well, YNDTFP. The 85kg is my planned opener and previous PR and I really didn't want to show up to the meet without having hit my opener recently, despite knowing my bench has gotten stronger since hitting 85kg before. Was for my head. Anyway, it felt heavy, but went up fast.

    And for the AMRAP, well I had two reds on the bar so cba removing them for the sake of 2.5kg.

    Pullup:
    x 8
    +5kg x 5
    +5kg x 5

    After hitting 3 x 10, I figured weighted only going forward. +5kg felt easy. Will work this up to 10 reps before increasing again.

    One-arm DB row:
    22.5kg x 8
    22.5kg x 8
    22.5kg x 8

    Usually do facepulls and curls on bench day but couldn't figure out if the cable machine had the option for it and felt like an idiot for not knowing, so did rows instead. Then I forgot about curls, despite wondering why I was finished after only 40 minutes.

    Despite the constant brain farts this evening, I'm happy.




  • Looks like a class gym alright! Top gear




  • Dec 20. Squat rep day

    Squat:
    20kg x 10
    40kg x 8
    60kg x 6
    80kg x 5
    100kg x 2
    * belt *
    110kg x 5
    110kg x 5
    110kg x 3

    Prescribed sets were 2-3 of 3-5 reps @ 110kg. Tweaked a few things which seemed to work as the bar flew up for the first 2-3 reps of each.

    Also, unracked and walked the bar out with my eyes closed, only opening them to look at my feet. My gym has mirrors in front of the squat rack, which you don't have on stage, so I need to get used to not using them.

    Front squat:
    100kg x 1
    100kg x 1
    100kg x 1

    Prescribed was 117.5kg for two singles. 100kg was supposed to be a warmup but my legs were bollocksed so nope.

    Pause squat:
    100kg x 3
    100kg x 3

    Leg curl:
    41kg plate x 12
    41kg plate x 12
    35kg plate x 12

    Back raise:
    x 12
    red band x 12
    red band x 12

    Farmer walks:
    +40kg length x 2
    +40kg length x 2
    +40kg length x 2

    Had a physio appointment afterwards as I've felt my groins being tighter than usual recently (bottom position of squat felt too uncomfortable), so just wanted a once-over to see if there was anything I wasn't aware of. He said groins were fine, but top glute muscle was weak and knotty and the main cause of my issues. Prescribed some bodyweight single-leg deadlifts for now and recommended dry needling after the meet.

    The rest of me was mostly fine. Hip rotation was fine. One knee is straighter than the other when in relaxed position. He said my feet are flat and recommended some sort of insoles to provide an arch, but again, not until after the meet.


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  • Have had to get used to not looking at mirrors in front of racks. When the power racks were taken, that meant looking at a point above the mirrors, which was probably a good thing.

    Also meant I ended going deeper.

    But it takes getting used to.

    Haven't tried closing my eyes because I would inevitable lose balance and fall over.


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