Dream's...something or other log

11/11/14 - Madcow - Monday (Tuesday)

Only enough for squats and bench, had to miss the rows again :(

Squats

Bar x lots
40kg x 5
60kg x 5
80kg x 5
100kg x 2
110kg x 1 - without belt
117.5kg(B) x 2x3

Going for a 3rd set felt like it would have been suicide. I probably could have made the last set but fatigue was kicking in and I wanted enough time to bench too.

Bench

Bar x lots
30kg x 5
37.5kg x 3
45kg x 3
52.5kg x 6x6

My upper back feels rather taxed, never had this before, I hope this is how it should be.

Rather happy with that session. I know I'm getting close to my end of multiple sets for multiple reps with the squats so I'll go for 2x2 on Friday just to play it safe.
I slowed down the bench on the decent to focus on proper contraction and it worked nicely. Back feels more used than it has before since I've started to pull my shoulder blades together and then squish them on the bench.
 
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12/11/14 - Madcow - Wednesday

Not bad, not bad at all. Dropped squats since I squared yesterday which left bench and deadlift.

Bench

Bar x lots
40kg x 3
50kg x 3
57kg x 7x5

I was hesitant before I started but absolutely annihilated them. Form is improving massively and starting to feel a lot more stable on the bench. Looked tight, felt tight, easy.

Deadlifts

60kg x 5 (Paused)
80kg x 3 (Paused)
100kg x 2
110kg x 1
125kg x 5

Went up with solid form, not as easy as I remember though. However, I am a lot lighter than when I pulled this last.

Rather happy with that.
Bench was brilliant so I'm rather looking forward to friday.
Deadlifts were decent, speed is improving slightly which is always a good sign. Thought I'd throw in some paused reps just for warmups to get everything firing. Hopefully the 130kg will fly off the floor in a few weeks time. Next week I think I'll I may just try 127kg x 5 and then go really light on the week of the competition. Not entirely sure the best way to taper. I just hope I still have 140kg in me.
 
15/11/14 - Saturday

Hip's still jaffed. Benching, rows and chins.

Bench

Bar x lots
40kg x 5
50kg x 3
60kg x 8x4

Easy, very easy.

BOR (Pendlay)

Bar x lots

40kg x 5
50kg x 3
57.5kg x 5 -meh
45kg x 3x8 - über easy


Torso was coming up as I couldn't stabilise properly due to hip not working. The warmup sets and back off sets were fine. Didn't do the hip much good though.

Chin-ups

BW x 8
BW x 5
BW x 5

Not fussed, just wanted to do more pulling since the bench volume is rather high atm.

Not a bad session but annoyed the hip isn't working. Really wanted to work on deadlifts but that may be delayed until next weekend to just allow the hip to get better asap.
 
18/11/14 - Tuesday

Not much time, still no squatting or deadlifting. Saving the hip for Friday/Saturday and just focusing on pressing and rowing for the time being.

Bench

Bar x lots
40kg x 5
50kg x 5
62.5kg x 10x3

Rather easy, not uberly fast though which was a shame.

Chin-ups

BW x 8
BW x 8
BW x 8

Needed a lot more pulling but not enough time.

Simple session, would have been nice to do dumbbell rows but the gym was incredibly busy with bro's everywhere and I didn't have the time to wait for them to vanish.
Hopefully the hip will be better in a few days and I'll be back to squatting and deadlifting.
 
19/11/14 - Wednesday

Still no squats or deadlifts but hip is feeling better so hopefully squatting by Friday!

Band pulls x 3x10 (Various points before, during and after benching)

Bench

Bar x lots
40kg x 5
50kg x 3
55kg x 6x6

Decent but my triceps were fatiguing to no end for some reason.

BOR (Pendlay)

Bar x lots
40kg x 5
50kg x 3
57.5kg x 5 - Better than last time but not perfect
50kg x 3x8

Relatively straight forward. Getting a smidge of torso uplift but there was no yanking on the bar.

OHP

Bar x lots
30kg x 3
40kg x 3
45kg x 3
27.5kg x 3x8

Better than I excepted, may of had 2 more reps at 45kg but I'd rather save the shoulders for benching.

Rather happy, other than the odd fatigue whilst benching. It could be due to only having 1 meal today.
 
21/11/14 - Friday

Finally back to squatting! Not simple, and not sleek but not tragic. Strength seems to still be there but the ease of form isn't quite there yet. Hopefully another week and I'll be back to full strength. Tempted to pull out of the comp or still enter and do what I can for giggles.

Squats

Bar x lots
40kg x 5
60kg x 3
80kg x 3
100kg x 2x4

Not bad but slightly forward and clicking in the left knee. I wanted 4x4 but thought it was best to end early and try again tomorrow.

Lots of band pulls throughout benching (3x10 at various points)

Bench

Bar x lots
30kg x 5
40kg x 3
50kg x 3
60kg x 7x5

Much awesome. Form is really coming along nicely. Much more stable throughout the movement.

Chest-supported rows

Bar x some
Bar + 10kg x 10
Bar + 20kg x 6
Bar + 30kg x 5+1
Bar + 35kg x 3
Bar + 40kg x 3
Bar + 25kg x 4x10

Went for chest supported to eliminate any stabilisation that would be required from the legs. I've found that pendlay rows recently have hurt my hip and just can't pull what I should be able to as a result.

Chin ups

BW x 7
BW x 5
BW x 4

Not fussed about reps, just wanted more pulling and back work to counter the amount of benching going on.

Tricep pushdowns

~35kg x 3x12

Easy enough.

Rather pleased with that session, especially since benching seems to be coming along. Shame about squats but it was to be expected since it being the first session back. I'll squat light tomorrow (80-90kg) for some volume in the oly shoes instead of flats and see how things go.
 
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22/11/14 - Saturday

Lots of hip love, lots of hanging out on a cricket ball, oly shoes on and back to squatting.

Squats

Bar x lots
40kg x 5
60kg x 3
80kg x 3
90kg x 4x5

Smidge of left knee clicking but hips felt a lot better. Squats felt better after second working set. Lots of tlc, stretching and rest for Monday where I'll try 100kg 3x4 or 3x3.

Bench
Bar x lots
40kg x 5
50kg x 5
62kg x 3x4
62.5kg x 5x4

Getting tough towards the end. Relatively happy with that, especially since the body weight is plummeting atm even though the calories are going up.

Was tempted to do some paused deadlifts and snatch-grip off blocks but there weren't any free platforms and thought I'd save the hip whilst it's still good.
 
25/11/14 - Tuesday

Squats and Bench.

Squats

Bar x lots
40kg x 5
60kg x 3
80kg x 3
100kg(B) x 3x3

Easy enough, feels odd being back in oly shoes though.

Bench

Bar x lots
40kg x 5
50kg x 3
60kg x 1
65kg x 10x3

Not every rep (towards the end) was perfect but all were decent. Curious as to what my max is.

Relatively happy with this. Debating whether or not to train on Thursday and go light, pause stuff and just do lots of mobility and form stuff.
 
26/11/14 - Wednesday

Deadlifts.

Lots of mobility and hip stuff.

Deadlifts

Bar x some
60kg x 3
80kg x 3
100kg x 1
110kg x 5x2

Kept it light and it simple. 110kg was easy so I should be able to open with 120kg on Sunday.

Half tempted to train tomorrow just for squat and bench form work. On the other hand it would have been 3rd day in a row of training and I'm worried about lack of rest on the hip. But with it being light work and what not it'll probably be fine.
 
30/11/14 - Meet day

So much better than I expected considering I'm lighter than I've been in a very long time, adjust bench recently and straining my hip.

Squats

Bar x some
40kg x some
60kg x 3
80kg x 3
100kg(B) x 1

110kg(B) x 1
120kg(B) x 1 - PB!! So happy
130kg(B) x 1 - PB!!!!!! Not prettiest of reps but felt decent

So pumped after that! Felt amazing and nailed all the attempts.

Bench

Bar x lots
40kg x lots
50kg x 3
60kg x 1
60kg x 1
60kg x 1

67.5kg x 1 - Flew up like it was nothing
75kg - PB!!! Only by 2.5kg but at this body weight it's a lot more.
82.5kg x f cleared off chest but just hit a stopping point.

Happy but smidge dispointed since I thought I needed 82.5kg for nationals, turns out I didn't so I could have tried 80kg instead or even 77.5kg.

Deadlifts

60kg x 5
80kg x 3
100kg x 1
100kg x 1

120kg(B) x 1 - lol
130kg(B) x 1 - so simple
140kg(B) x 1 - simple and quick

Easily had another 5kg - 10kg in me.

Really happy with that. 345kg total at 64.5kg body weight. Took first place in the 66kg weight class and under 20 age category. Few days off and back into light training on Wednesday.

 
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mrthingyx said:
Well done - great stuff for a half-pint! :) :) :)
Click to expand...

GSVBagpuss said:
Nice!! :D
Click to expand...

Thank you very much guys. Rather looking forward to slowly increasing the intake now and getting back into everything on Wednesday.
Plans for now:

Squats 3x5 high bar starting at 90kg
Bench 3x5 50kg/55kg with a deload/pause day on wednesday.
Deadlifts probably just madcow routine or the Wendler 3/5/1 rep scheme.
 
6/12/14 - Saturday

Time to start getting back into it. I would have started on Wednesday but work at the moment is horrific so training is going to be quite split up over the next few weeks. I would start a new log but where things were going to be a bit noshed together I'll wait until I know I can get some solid training in.

Squats (High-bar)

Bar x lots
40kg x 5
60kg x 3
80kg x 2
90kg x 3x5

Felt harder than expected but after a comp, a week of late nights due to work, and an atrocious diet, it could have been worse. Amazed at how taxing these are on the core.

Bench

Bar x lots
40kg x 5
50kg x 3
55kg x 3x5

First set wasn't brilliant but the others were really simple.

Dynamic-Effort Deadlifts

Bar x lots
70kg x 3 (Paused)
90kg x 3 (Pased)
110kg x 5x2

Bar was horrible for grip so had to use mixed grip on working sets. Flew up easy enough. I might try 120kg x 5 and a few singles on Wednesday.

Rather happy with that.
Surprised how different at how high-bar were to low-bar. Mainly had issue in my left knee with some clicking but nothing to worry about. Mobility stuff should sort that out nicely.
Benching was ok, another session or two should have things back into full swing.
Deadlifts were easy enough. Just focusing on keeping the back straight and tight with the neck in a neutral position.
 
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