Preparing to apply to the 1,000lb club
- Thread starter Dreamforger
- Start date
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I must admit that the deadlifts ruined me and I felt terrible in the evening and the next day. But it was somewhat of a pb so it was worth it, right?
13/11/16 - Sunday - Medium Bench
And there you have it, the first bench session in many a while! Going to try and get another session in on Tuesday.
Medium Grip Bench Press
Bar x lots x lots
40kg x 5
50kg x 5
60kg x 3
70kg x 3
77.5kg x 2x5
72.5g x 2x5
70kg flew so I went for the higher end of the %'s but it was just a tad too much. Dropped it down and made sure that the reps were done with solid form.
Close Grip Bench
67.5kg x 3x5
Such little stress on the shoulder, much, much more explosive.
Incline DB Press
15kg x 2x10
Nice and easy, more weight next time.
BOR
40kg x 3x10
Nice strict form, just focusing on the contraction rather than the weight. The rebuild of the back begins, again.
And that's it. Close grip and medium grip seems to be the way to g for the time being. No idea what's happened to the shoulder/elbow but I'm doing whatever I can to improve it, and it is improving, so I'm doing what I can to make sure I can still bench even if that means not using my normal grip.
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14/11/16 - Monday - Heavy Squats
Today was a good day. I hit a set/rep pb and then managed to hit depth in the squat suit and hit another "pb" - even though it was less that what I have actually squatted without the suit on...
Low Bar Squat
Bar x lots x lots
40kg x 5
60kg x 5
80kg x 3
100kg x 3
110kg(B) x 2
120kg(B) x 3x4
Nice. Need to keep it controlled just so I don't accidentally sit on the right hip a little - only happened on 1 or 2 reps so I just need be cautious of it, but nothing to worry about.
Equipped Squat
120kg(B) x 1 - suit on, straps down
130kg(B) x 1 - straps up
140kg(B) x X - knee wraps on but couldn't unrack - maybe because of tightness of wraps stopping me from lifting my leg enough to help the unrack. Next time I'll just keep sleeves on.
And that's it, too tired to do anything else. Might have to do my high bar on my medium days to make sure I get the work in as once the suit is on, I'm just too tired to take it off again and do anything else.
Oh, I also cut my rear dealt open from the bar being in my back and my training shirt is now dyed red from sweat meeting my belt and it rubbing off on me... Nice.
Today was a good day. I hit a set/rep pb and then managed to hit depth in the squat suit and hit another "pb" - even though it was less that what I have actually squatted without the suit on...
Low Bar Squat
Bar x lots x lots
40kg x 5
60kg x 5
80kg x 3
100kg x 3
110kg(B) x 2
120kg(B) x 3x4
Nice. Need to keep it controlled just so I don't accidentally sit on the right hip a little - only happened on 1 or 2 reps so I just need be cautious of it, but nothing to worry about.
Equipped Squat
120kg(B) x 1 - suit on, straps down
130kg(B) x 1 - straps up
140kg(B) x X - knee wraps on but couldn't unrack - maybe because of tightness of wraps stopping me from lifting my leg enough to help the unrack. Next time I'll just keep sleeves on.
And that's it, too tired to do anything else. Might have to do my high bar on my medium days to make sure I get the work in as once the suit is on, I'm just too tired to take it off again and do anything else.
Oh, I also cut my rear dealt open from the bar being in my back and my training shirt is now dyed red from sweat meeting my belt and it rubbing off on me... Nice.
Soldato
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Must be some serious knurling on your bar!!
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- 963
15/11/16- Tuesday - Heavy Bench
Considering that I have adjusted my grip to allow me to bench without pain and whatnot, and as a result increasing my rom, I'm rather happy with how today went.
Medium Grip Bench
Bar x lots x lots
40kg x 5
50kg x 5
60kg x 4
70kg x 3
77.5kg x 3x4
Rather happy with that, each set got better and better. Pulling the bar just a but further down has seemed to help off the chest and with the shoulders.
Slingshot Bench Press
85kg x 2x4
Nice and easy, definitely room to improve.
Dumbbell Bench Press
25kg x 2x10
27.5kg next time.
Pendlay Row
50kg x 3x10
Nice and strict, really focusing on back development.
Missed out shrugs but I shall do them tomorrow with deadlifts.
Good session. Going to try my main bench weight today for more reps on Thursday... should be interesting
Considering that I have adjusted my grip to allow me to bench without pain and whatnot, and as a result increasing my rom, I'm rather happy with how today went.
Medium Grip Bench
Bar x lots x lots
40kg x 5
50kg x 5
60kg x 4
70kg x 3
77.5kg x 3x4
Rather happy with that, each set got better and better. Pulling the bar just a but further down has seemed to help off the chest and with the shoulders.
Slingshot Bench Press
85kg x 2x4
Nice and easy, definitely room to improve.
Dumbbell Bench Press
25kg x 2x10
27.5kg next time.
Pendlay Row
50kg x 3x10
Nice and strict, really focusing on back development.
Missed out shrugs but I shall do them tomorrow with deadlifts.
Good session. Going to try my main bench weight today for more reps on Thursday... should be interesting
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- 963
16/11/16 - Wednesday - Light Deadlifts
Everything moved but I'm a little bit cautious of my positioning as the pulls just didn't feel 'right'. Maybe I'm still getting used to the belt, maybe I haven't actually broken it in like I thought I had, maybe I'm just being sloppy with positioning.
Deadlift
Bar x lots
60kg x 5
80kg x 5
100kg x 3
110kg x 2
122.5kg(B) x 2x5 - supposed to be 6
122.5kg(B) x 2x6
Just not consistent enough but maybe I'm over thinking it and over analysing it as a deadlift usually feels worse than how it looks.
Paused Deadlift
107.5kg(S) x 3x6
ooft. Focused more on positioning and it felt better. It was also 15kg lighter so it's hard to say if I had actually changed anything.
RDL
100kg(S) x 3x8
Getting back to proper weight...
Shrugs
140kg(S) x 2x10
More weight next time.
Not a bad session by any means, I'm just not happy with it. Plenty of work to do for next time.
Everything moved but I'm a little bit cautious of my positioning as the pulls just didn't feel 'right'. Maybe I'm still getting used to the belt, maybe I haven't actually broken it in like I thought I had, maybe I'm just being sloppy with positioning.
Deadlift
Bar x lots
60kg x 5
80kg x 5
100kg x 3
110kg x 2
122.5kg(B) x 2x5 - supposed to be 6
122.5kg(B) x 2x6
Just not consistent enough but maybe I'm over thinking it and over analysing it as a deadlift usually feels worse than how it looks.
Paused Deadlift
107.5kg(S) x 3x6
ooft. Focused more on positioning and it felt better. It was also 15kg lighter so it's hard to say if I had actually changed anything.
RDL
100kg(S) x 3x8
Getting back to proper weight...
Shrugs
140kg(S) x 2x10
More weight next time.
Not a bad session by any means, I'm just not happy with it. Plenty of work to do for next time.
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- 963
24/11/16 - Thursday - Deload Deadlifts
Work has been absolutely hectic, I've had so very little sleep and very little food so I've been in no state to lift, let alone anything heavy. I thought it'd make sense to return with some deload sessions and then get cracking with it properly next week.
Deadlifts
Bar x lots
60kg x 5
80kg x 5
100kg x 3
115kg x 2x4
Deadlift Block Pulls (~2")
115kg x 2x4
First set of deadlifts felt a little rubbish but as I worked on each set and focused on cues they got better. Maybe the deadlift is returning?
RDL's
90kg x 2x8
Easy peasy.
Maybe squats and bench tomorrow. Maybe just squats. Maybe just bench.
Work has been absolutely hectic, I've had so very little sleep and very little food so I've been in no state to lift, let alone anything heavy. I thought it'd make sense to return with some deload sessions and then get cracking with it properly next week.
Deadlifts
Bar x lots
60kg x 5
80kg x 5
100kg x 3
115kg x 2x4
Deadlift Block Pulls (~2")
115kg x 2x4
First set of deadlifts felt a little rubbish but as I worked on each set and focused on cues they got better. Maybe the deadlift is returning?
RDL's
90kg x 2x8
Easy peasy.
Maybe squats and bench tomorrow. Maybe just squats. Maybe just bench.
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- Posts
- 963
25/11/6 - Friday - Deload Bench
Another day of a whole lot of nothing.
Medium grip Bench
Bar x lots x lots
40kg x 5
50kg x 3
57.5kg x 2
62.5kg x 2x4
A little shaky for some reason. Moved easy enough though and was rather comfortable in the shoulder/elbow.
Close Grip Bench
57.5kg x 2x4
Very powerful but a bit shaky.
Incline DB Press
15kg x 1x8
BOR
40kg x 2x8
And that's the deload session finished. Starting the next cycle on Monday, hopefully I'll get some consistency.
Another day of a whole lot of nothing.
Medium grip Bench
Bar x lots x lots
40kg x 5
50kg x 3
57.5kg x 2
62.5kg x 2x4
A little shaky for some reason. Moved easy enough though and was rather comfortable in the shoulder/elbow.
Close Grip Bench
57.5kg x 2x4
Very powerful but a bit shaky.
Incline DB Press
15kg x 1x8
BOR
40kg x 2x8
And that's the deload session finished. Starting the next cycle on Monday, hopefully I'll get some consistency.
Soldato
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What does next cycle look like?
- Joined
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- 963
Just another strength block, nice and simple but I'm looking forward to getting back to hypertrophy as I've had 2 weeks off from lifting, minimal lifting, mobility and everything is achey now.
Missed a few session logs due to work and whatnot.
28/11/16 - Monday - Medium Bench
Yay for random pb.
Medium Grip Bench
Bar x lots x lots
40kg x 5
50kg x 5
60kg x 3
70kg x 3
77.5kg x 4x5
Little set/rep pb.
Close Grip Bench
72.5kg x 3x5
Starting to get better. Nice simple session.
29/11/16 - Tuesday - Light Squat
Horrible session. Mobility has clearly turned to pot and my strength has been left in the toilet.
Low Bar Squat
Bar x lots x lots
40kg x 5
60kg x 5
60kg x 3
80kg x 2
100kg x 3x6
100kg x 3 - bar slipped down he back
Knee wasn't happy, I'm not happy to it was left there.
30/11/16 - Wednesday - Heavy deadlift
A better session with a mini rep pb.
Deadlift
60kg x 5
80kg x 5
100kg x 3
120kg x 3
140kg(B) x 4
150kg(B) x 4 - pb but full blown RPE 11
140kg(B) x 4
Very tired, very little food and the time from no training hasn't helped anything.
Deadlift Block Pull (~2")
140kg(B) x 2x4
Just hell...
All finished. No time for accessories. Mobility work, rest and hopefully tomorrow will be a better day.
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- Posts
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3 days of training back log as work was hectic, surprise, and I'm now getting back into it. Strength hasn't tanked as much as I expected so looks like the rebuild will be finished by Jan.
10/12/16 - Saturday - Light Squat
very first session back ... again
High Bar Squat
Bar x lots x lots
40kg x 8
60kg x 6
80kg x 3x10
Didn't feel too amazing, but there was nothing wrong either. Going to reduce my training max by 10% and take it from there.
Stiff Leg Deadlift
70kg x 1 (deficit stiff leg) - back said hell no
70kg x 3x10
Much better and back was happy.
DBSS
BW x 3x10
Much wobble.
Leg Press
20kg x 10
40kg x 10
60kg x 10
80kg x 10
100kg x 10
120kg x 10
140kg x 10
160kg x 3x12
140kg x 10
120kg x10
100kg x 10
80kg x 10
60kg x 10
40kg x 10
20kg x 10
Finished. The amount of leg press was for fun.
Not terrible but reducing the training max for squats just so things move smoothly.
11/12/16 - Sunday - Light Bench
First time benching in a while but it went better than expected.
Medium Grip Bench
Bar x lots x lots
40kg x 8
50kg x 6
57.5kg x 4
62.5kg x 3x12
Awwww yeah, my bench is still there.
Incline Bench Press (Medium Grip)
40kg x 3x12
Hahahahahahaha - first time ever doing this and I understand the weight is truly pitiful but it was fun and it'll get better over time.
Cable Flys (Low to high)
12.5kg x 3x10
DB Incline Bench
17.5kg x 3x10
Plenty of room to improve.
Tricep Pushdowns
45kg x 3x10
Fun session. Plenty more to come.
12/12/16 - Monday - Light Squat
Lets try this squat session again with a deloaded max.
High Bar Squat
Bar x lots x lots
40kg x 8
60kg x 6
67.5kg x 4x12
Much better than the other day, mobility is coming back, positioning was good and general form and technique was good too.
Stiff Leg Deadlift
60kg x 10
80kg x 3x10
Not sure there was anything on the bar.
DBSS
BW x 3x12
Better than last time.
Leg Press
20kg x 10
40kg x 10
60kg x 10
80kg x 10
100kg x 10
120kg x 10
140kg x 10
160kg x 3x12
140kg x 10
120kg x10
100kg x 10
80kg x 10
60kg x 10
40kg x 10
20kg x 10
Lots of fun. But can't wait to put my effort into the actual lifts.
10/12/16 - Saturday - Light Squat
very first session back ... again
High Bar Squat
Bar x lots x lots
40kg x 8
60kg x 6
80kg x 3x10
Didn't feel too amazing, but there was nothing wrong either. Going to reduce my training max by 10% and take it from there.
Stiff Leg Deadlift
70kg x 1 (deficit stiff leg) - back said hell no
70kg x 3x10
Much better and back was happy.
DBSS
BW x 3x10
Much wobble.
Leg Press
20kg x 10
40kg x 10
60kg x 10
80kg x 10
100kg x 10
120kg x 10
140kg x 10
160kg x 3x12
140kg x 10
120kg x10
100kg x 10
80kg x 10
60kg x 10
40kg x 10
20kg x 10
Finished. The amount of leg press was for fun.
Not terrible but reducing the training max for squats just so things move smoothly.
11/12/16 - Sunday - Light Bench
First time benching in a while but it went better than expected.
Medium Grip Bench
Bar x lots x lots
40kg x 8
50kg x 6
57.5kg x 4
62.5kg x 3x12
Awwww yeah, my bench is still there.
Incline Bench Press (Medium Grip)
40kg x 3x12
Hahahahahahaha - first time ever doing this and I understand the weight is truly pitiful but it was fun and it'll get better over time.
Cable Flys (Low to high)
12.5kg x 3x10
DB Incline Bench
17.5kg x 3x10
Plenty of room to improve.
Tricep Pushdowns
45kg x 3x10
Fun session. Plenty more to come.
12/12/16 - Monday - Light Squat
Lets try this squat session again with a deloaded max.
High Bar Squat
Bar x lots x lots
40kg x 8
60kg x 6
67.5kg x 4x12
Much better than the other day, mobility is coming back, positioning was good and general form and technique was good too.
Stiff Leg Deadlift
60kg x 10
80kg x 3x10
Not sure there was anything on the bar.
DBSS
BW x 3x12
Better than last time.
Leg Press
20kg x 10
40kg x 10
60kg x 10
80kg x 10
100kg x 10
120kg x 10
140kg x 10
160kg x 3x12
140kg x 10
120kg x10
100kg x 10
80kg x 10
60kg x 10
40kg x 10
20kg x 10
Lots of fun. But can't wait to put my effort into the actual lifts.
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- 963
13/12/16 - Tuesday - Medium Bench
I gone done a bench.
Medium Grip Bench
Bar x lots x lots
40kg x 8
50kg x 6
60kg x 4
67.5kg x 3-4 x 10
Might have been 3 sets, might have been 4 sets but either way it all went well.
Close Grip Bench
62.5kg x 10
62.5kg x 7,f - fatigue kicked in
57.5kg x 8
Oh no... fatigue hit me like a truck and my triceps died.
Cable Chest Flys (Low to high)
12.5kg x 3x12
Yay.
Cable Row
45kg x 4x10
Yay.
Good session despite the random fatigue hitting me pretty hard on the close grip bench.
I gone done a bench.
Medium Grip Bench
Bar x lots x lots
40kg x 8
50kg x 6
60kg x 4
67.5kg x 3-4 x 10
Might have been 3 sets, might have been 4 sets but either way it all went well.
Close Grip Bench
62.5kg x 10
62.5kg x 7,f - fatigue kicked in
57.5kg x 8
Oh no... fatigue hit me like a truck and my triceps died.
Cable Chest Flys (Low to high)
12.5kg x 3x12
Yay.
Cable Row
45kg x 4x10
Yay.
Good session despite the random fatigue hitting me pretty hard on the close grip bench.
- Joined
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- Posts
- 963
14/12/16 - Wednesday - Heavy Deadlift
First time doing sumo in a while, and sure enough it was terrible but it's a starting point.
Sumo Deadlift
Bar x lots
60kg x 5
80kg x 3
100kg x 3
120kg x 6
130kg(B) x 6
Good enough for tonight.
Deficit Deadlift
105kg(S) x 3x8
So easy.
High Bar Squat
Bar x billions x lots
40kg x 8
60kg x 6
70kg x 4
75kg x 4x8
Very easy.
Nice simple session. More lifting at the end of the week.
First time doing sumo in a while, and sure enough it was terrible but it's a starting point.
Sumo Deadlift
Bar x lots
60kg x 5
80kg x 3
100kg x 3
120kg x 6
130kg(B) x 6
Good enough for tonight.
Deficit Deadlift
105kg(S) x 3x8
So easy.
High Bar Squat
Bar x billions x lots
40kg x 8
60kg x 6
70kg x 4
75kg x 4x8
Very easy.
Nice simple session. More lifting at the end of the week.
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- Posts
- 963
17/12/16 - Saturday - Heavy Bench
Didn't realise how sleep deprived I was until Isntarted benching. Overall it wasn't actually a bad session, I just wasn't in the best of moods.
Medium Grip Bench
Bar x lots x lots
40kg x 8
50kg x 6
60kg x 4
70kg x 3
80kg x 3,f
Not what I was hoping for at all. Dropped he weight down and got some reps out.
67.5kg 2x8
Better but I'm just not feeling great.
Sling shot bench press
75kg x 2x8
Nice and easy.
DB Incline Press
20kg x 3x10
Much harder than it should have been.
DB Row
24kg x 4x10
Done and finished. Feeling terrible, not in the best of moods and just want to eat and rest.
Didn't realise how sleep deprived I was until Isntarted benching. Overall it wasn't actually a bad session, I just wasn't in the best of moods.
Medium Grip Bench
Bar x lots x lots
40kg x 8
50kg x 6
60kg x 4
70kg x 3
80kg x 3,f
Not what I was hoping for at all. Dropped he weight down and got some reps out.
67.5kg 2x8
Better but I'm just not feeling great.
Sling shot bench press
75kg x 2x8
Nice and easy.
DB Incline Press
20kg x 3x10
Much harder than it should have been.
DB Row
24kg x 4x10
Done and finished. Feeling terrible, not in the best of moods and just want to eat and rest.
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18/12/16 - Sunday - Medium Squats
Medium squats with some stiff leg deadlifts as an accessory. Squats felt surprisingly good, and considerably better than when I first restarted getting into training.
High Bar Squats
Bar x lots x lots
40kg x 8
60kg x 6
70kg x 4
80kg x 4x10
Much better than I expected. Need some more mobility work and unilateral glute and quad work to balance out the weight distribution during the movement. It's nothing drastic but I don't want it to develop into anything.
Front Squats
62.5kg x 3x10
First time doing these in a while so knocked 10% off my training max and recalculated. Nice and easy, could have done more.
Stiff Leg Deadlifts
60kg x 10
80kg x 5
90kg x 3x10
Nice and straight forward with double overhand. I'll add on another 10kg next session.
Fingers crossed training goes nice and steady and some gains can be made.
Medium squats with some stiff leg deadlifts as an accessory. Squats felt surprisingly good, and considerably better than when I first restarted getting into training.
High Bar Squats
Bar x lots x lots
40kg x 8
60kg x 6
70kg x 4
80kg x 4x10
Much better than I expected. Need some more mobility work and unilateral glute and quad work to balance out the weight distribution during the movement. It's nothing drastic but I don't want it to develop into anything.
Front Squats
62.5kg x 3x10
First time doing these in a while so knocked 10% off my training max and recalculated. Nice and easy, could have done more.
Stiff Leg Deadlifts
60kg x 10
80kg x 5
90kg x 3x10
Nice and straight forward with double overhand. I'll add on another 10kg next session.
Fingers crossed training goes nice and steady and some gains can be made.
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22/12/16 - Thursday - Heavy Squat, Light Bench
Busy, busy, busy as usual so cramming in a weeks worth training in 3 days.
High Bar Squats
Bar x 3x10
40kg x 8
60kg x 6
75kg x 4 - felt like rpe 11
85kg x 3x8
Much better than I expected and the knee is happy.
High Bar Paused Squats
77.5kg x 3x8
Lovely and easy.
Wide Grip Bench
Bar x lots x lots
40kg x 8
50kg x 6
60kg x 4x12
Easier than expected, undershot my numbers.
Incline Medium grip bench press
45kg x 3x12
+5kg from last time so that's a good sign. Fatigue killed me though.
And that's the session. Doesn't look like much but it killed me. Deadlifts and squats tomorrow.
Busy, busy, busy as usual so cramming in a weeks worth training in 3 days.
High Bar Squats
Bar x 3x10
40kg x 8
60kg x 6
75kg x 4 - felt like rpe 11
85kg x 3x8
Much better than I expected and the knee is happy.
High Bar Paused Squats
77.5kg x 3x8
Lovely and easy.
Wide Grip Bench
Bar x lots x lots
40kg x 8
50kg x 6
60kg x 4x12
Easier than expected, undershot my numbers.
Incline Medium grip bench press
45kg x 3x12
+5kg from last time so that's a good sign. Fatigue killed me though.
And that's the session. Doesn't look like much but it killed me. Deadlifts and squats tomorrow.
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23/12/16 - Friday - Medium Deadlift
Kept it to only doing deadlifts as I trained yesterday and intend on training tomorrow.
Sumo Deadlift
60kg x 5
80kg x 3
100kg x 3x12
Tiring but easy. Positioning felt good so hopefully mobility has improved.
Deficit Deadlift
95kg(S) x 3x12
Too easy, going to up my increase the weight for next week.
I've changed the I approach accessories/ secondary movements by simply just increasing the weight for next time rather than only increasing the weight at the end of the cycle.
Simple session and the hamstrings feel ruined so I'd say it's been effective too. Going to stick to sumo and deficit for a while since I want to work on my sumo as my main variation for a while, and since I don't need to focus directly on conventional, I may as well pull from a deficit to make the movement more challenging.
Kept it to only doing deadlifts as I trained yesterday and intend on training tomorrow.
Sumo Deadlift
60kg x 5
80kg x 3
100kg x 3x12
Tiring but easy. Positioning felt good so hopefully mobility has improved.
Deficit Deadlift
95kg(S) x 3x12
Too easy, going to up my increase the weight for next week.
I've changed the I approach accessories/ secondary movements by simply just increasing the weight for next time rather than only increasing the weight at the end of the cycle.
Simple session and the hamstrings feel ruined so I'd say it's been effective too. Going to stick to sumo and deficit for a while since I want to work on my sumo as my main variation for a while, and since I don't need to focus directly on conventional, I may as well pull from a deficit to make the movement more challenging.
Soldato
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- Posts
- 2,632
High rep deadlifts suck so that's some good going!
- Joined
- 4 Nov 2011
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- 963
They do indeed but they're quite satisfying too. Hopefully I'll be able to put on the weight at a steady pace now that my mobility and positioning has improved.
24/12/16 - Christmas Eve - Light Squat, Medium Bench
Limited for time tonight and trying to cram 2 movements together so opted for both main movements and an accessory for each.
High Bar Squat
Bar x 3x10
40kg x 8
60kg x 6
70kg x 4
75kg x 4x12
Oooft. That'll do considering I deadlifted last night and had a good amount of squat volume the day before.
Horizontal Leg Press
80kg x 4x12
1 minute rest and the horizontal leg press used to give problems to my knee so I didn't want to push it. It was still more than sufficient for this session though.
Medium Grip Bench
Bar x lots x lots
40kg x 8
50kg x 6
60kg x 4
65kg x 2x10
65kg x 9
65kg x 8
Fatigue hit me like a truck as the gym was closing so I was going immediately after my partner had finished her bench one the plates had been changed.
Low to High cable flys
8.65kg x 12, 10, 8
Fatigue but who cares.
Squats and bench actually felt really good for once, it was just having to power through the session that caused the reduction in reps. Feeling confident that my strength is coming back.