Soldato
Huh. Yet more North Easterners - yet none of you phaggots ever put your names down for a NE meet 
Preparing to apply to the 1,000lb club
- Thread starter Dreamforger
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Had no idea you were from my neck of the woods. Great PB, very quick rep for a PB too
Huh. Yet more North Easterners - yet none of you phaggots ever put your names down for a NE meet
Thank you all for the congrats
It's still a horrifically poverty bench but hopefully it'll get better over time. I'll try 100+ in my next comp in 4 weeks times as I'm entering it for the giggles and not fussed what I get not that I'm qualified for the bench nationals.MoDe, if you're ever in the area you should pop on by, there's few of us powerlifters but plenty of weightlifters and a fantastic coach.
And the NE meets are a rare occurrence, as well as the meets just seem to be badly timed for me
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4/4/16 - Monday
First session back. More bench.
Bench
Bar x lots x lots
40kg x 8
50kg x 8
60kg x 6
70kg x 3
77.5kg x 5x5 - Awesome!
Close Grip Bench Press
62.5kg x 2x8
62.5kg x 15
Really wanted 16!
OHP
Bar x lots
30kg x 5
40kg x 2
45kg x 7
Not bad.
Curlz
Ez + 12.5kg x 4x12
Nice, I'll go for 15kg next week.
Decent session, nice and light for the first session back too.
Squats and deads tomorrow, and more bench on Wednesday!
First session back. More bench.
Bench
Bar x lots x lots
40kg x 8
50kg x 8
60kg x 6
70kg x 3
77.5kg x 5x5 - Awesome!
Close Grip Bench Press
62.5kg x 2x8
62.5kg x 15
Really wanted 16!
OHP
Bar x lots
30kg x 5
40kg x 2
45kg x 7
Not bad.
Curlz
Ez + 12.5kg x 4x12
Nice, I'll go for 15kg next week.
Decent session, nice and light for the first session back too.
Squats and deads tomorrow, and more bench on Wednesday!
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5/4/16 - Tuesday
Squats and deadlifts. Squats are still terrible with knee clicking and what not but I'm doing deadlifts again so it's all good.
Squat
Bar x lots
40kg x 5
50kg x 2
52.5kg x 5x5
And that's that. Nice and easy, just trying to stop the knees from clicking. Turns out if I keep my knees out throughout the entire movement this prevents clicking.
Deficit Deadlifts (1.5")
60kg x lots
80kg x 5
100kg x 3
110kg(S) x 10
110kg x 3x5
That set of 10 was cardio. The other working sets felt good but I was tiring towards the end. I tried 3" deficit but my knee wasn't too happy so I dropped it to 1.5" by swapping the plate that I was standing on.
RDL
80kg x 3x8
BOR
60kg x 4x8
Shrugs
100kg x 4x8
Not a bad session at all. Really need to work on my squats and my mobility in hope that it will bring up the squats nicely and my deadlift strength too.
Squats and deadlifts. Squats are still terrible with knee clicking and what not but I'm doing deadlifts again so it's all good.
Squat
Bar x lots
40kg x 5
50kg x 2
52.5kg x 5x5
And that's that. Nice and easy, just trying to stop the knees from clicking. Turns out if I keep my knees out throughout the entire movement this prevents clicking.
Deficit Deadlifts (1.5")
60kg x lots
80kg x 5
100kg x 3
110kg(S) x 10
110kg x 3x5
That set of 10 was cardio. The other working sets felt good but I was tiring towards the end. I tried 3" deficit but my knee wasn't too happy so I dropped it to 1.5" by swapping the plate that I was standing on.
RDL
80kg x 3x8
BOR
60kg x 4x8
Shrugs
100kg x 4x8
Not a bad session at all. Really need to work on my squats and my mobility in hope that it will bring up the squats nicely and my deadlift strength too.
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6/4/16 - Wednesday
B-b-b-b-b-b-b-bench. Possibly one of the most fun sessions I've had in a while.
Warmed up with 3x12 Face Pulls and 3x12 Band Pull apart.
Bench
Bar x lots x lots
40kg x 8
52.5kg x 8
62.5kg x 6
72.5kg x 5
85kg x 4
90kg x 2x1
Felt a tad heavier than it should have but it all moved really well.
Slingshot Bench Press
90kg x 3x6
Felt so good, and challenging for that matter. If slingshot pbs are a thing then that was a nice little pb.
OHP
Bar x lots
30kg x 5
40kg x 3
45kg x 8 - PB
42.5kg x 8
40kg x 5,1,1,2,1 - fatigue hit hard.
Chuffed with that mini rep pb at 45kgs. The last set was just exhausting and took a good while to finish.
Tricep Pushdowns
Notch 7 x 3x8 (No idea how much weight that actually is)
Chin Ups
BW x 3x5
Surprised myself.
Face Pulls ss/w Band Pull apart
mini band x 3x12
And that's that session finished. Feels great to just hammer everything. Light squats tomorrow and then more bench on Friday!
B-b-b-b-b-b-b-bench. Possibly one of the most fun sessions I've had in a while.
Warmed up with 3x12 Face Pulls and 3x12 Band Pull apart.
Bench
Bar x lots x lots
40kg x 8
52.5kg x 8
62.5kg x 6
72.5kg x 5
85kg x 4
90kg x 2x1
Felt a tad heavier than it should have but it all moved really well.
Slingshot Bench Press
90kg x 3x6
Felt so good, and challenging for that matter. If slingshot pbs are a thing then that was a nice little pb.
OHP
Bar x lots
30kg x 5
40kg x 3
45kg x 8 - PB
42.5kg x 8
40kg x 5,1,1,2,1 - fatigue hit hard.
Chuffed with that mini rep pb at 45kgs. The last set was just exhausting and took a good while to finish.
Tricep Pushdowns
Notch 7 x 3x8 (No idea how much weight that actually is)
Chin Ups
BW x 3x5
Surprised myself.
Face Pulls ss/w Band Pull apart
mini band x 3x12
And that's that session finished. Feels great to just hammer everything. Light squats tomorrow and then more bench on Friday!
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7/4/16 - Thursday
Squats
Bar x lots
35kg x 8
42.5kg x 6
50kg x 2x4
57.5kg x 2x3
Squats done. Starting to feel better in terms of positioning.
Good Morning
40kg x 2x12
And that's that session over and done with. Hips need a lot of work in terms of mobility but doing a bit more dynamic warm up stuff today helped. Altering my technique has also helped so I can get a an increase of dorsiflexion than dead vertical shins to help get into the bottom position.
Squats
Bar x lots
35kg x 8
42.5kg x 6
50kg x 2x4
57.5kg x 2x3
Squats done. Starting to feel better in terms of positioning.
Good Morning
40kg x 2x12
And that's that session over and done with. Hips need a lot of work in terms of mobility but doing a bit more dynamic warm up stuff today helped. Altering my technique has also helped so I can get a an increase of dorsiflexion than dead vertical shins to help get into the bottom position.
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8/4/16 - Friday
Benchhhhhhh.
Bar x lots
40kg x 8
52.5kg x 8
62.5kg x 6
72.5kg x 5
82.5kg x 2x3
First set was difficult because of self lift off but the second set flew, even though it felt heavy on the decent, because I had some assistance with the unrack.
Double Pause Bench Press
67.5kg x 6x4
Everything flew.
French Press
15kg x 3x8
Slingshot Dips
5kg x 3x12
Hammer Curlz
12.5kg x 3x8
Done. Finished up with stretching and shoulder mobility. Shoulders are coming forward a little bit but pecs and front delts are nice and loose so I'm putting it down to a tight back stopping proper scapula retraction and depression. Time to foam roll and stretch.
Benchhhhhhh.
Bar x lots
40kg x 8
52.5kg x 8
62.5kg x 6
72.5kg x 5
82.5kg x 2x3
First set was difficult because of self lift off but the second set flew, even though it felt heavy on the decent, because I had some assistance with the unrack.
Double Pause Bench Press
67.5kg x 6x4
Everything flew.
French Press
15kg x 3x8
Slingshot Dips
5kg x 3x12
Hammer Curlz
12.5kg x 3x8
Done. Finished up with stretching and shoulder mobility. Shoulders are coming forward a little bit but pecs and front delts are nice and loose so I'm putting it down to a tight back stopping proper scapula retraction and depression. Time to foam roll and stretch.
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So much love and attention, plenty of face pulls, band pull apart, rotational work and back work to balance everything out. Shoulders coming forward isn't actually an issue when benching, it was just something I noticed through various positions such as when I was stretching out with my hand behind my back and pulling away with my elbow to make a chicken wing type shape.
Sounds like internal rotation limitations... do you test it much?
(I know you know this stuff, but I like to
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I'll do some test to see what's going on. I frequently do the Kelly Starrett snatch pull position test where you start with a flexed arm in a bicep pose type position and then rotate the arm downwards whilst keeping the elbow inline with the shoulder. It's drastically better today so that's always a positive.
9/4/16 - Saturday
Deadlifts
and squats.Squat
Bar x lots
40kg x 5
50kg x 2x3
57.5kg x 2x4
57.5kg x 9
New bigger knee sleeves are a lot comfier to wear and pushing through my heels is helping a lot too.
Deadlift
70kg x 5
90kg x 3
110kg x 3
120kg(B) x 1
127.5kg(B) x 5 - Felt strong
127.5kg(B) x 2x3 - Felt harder due to fatigue setting in.
Deadlift Block Pulls (5.5")
102.5kg x 4x4
117.5kg x 2
132.5kg(B) x 2
102.5kg x 15
So much fun and that last set was great, could have maybe gone for 20 but figured there wasn't too much point. All sets of block pulls were done with straps as I had already done my main work for the day without.
BOR
70kg x 3x8
Well that was a nice surprise.
Really happy with that session, everything moved really well and it was just a lot of fun.
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11/4/16 - Monday
Benchhhhh
Bench
Bar x lots x lots
40kg x 8
50kg x 8
60kg x 6
70kg x 5
80kg x 3
85kg x 4x3
77.5kg x 3x6
By no means was it easy but it wasn't super difficult either.
Close Grip Bench Press
67.5kg x 2x6
67.5kg x 12
It was practically cardio.
Curlz
Ez + 15kg x 4x12
And that's that. Finished up with some stretches to loosen the pecs, shoulders and lats. Lats are still tight but I can do some more work on them tomorrow after the deadlifts.
Benchhhhh
Bench
Bar x lots x lots
40kg x 8
50kg x 8
60kg x 6
70kg x 5
80kg x 3
85kg x 4x3
77.5kg x 3x6
By no means was it easy but it wasn't super difficult either.
Close Grip Bench Press
67.5kg x 2x6
67.5kg x 12
It was practically cardio.
Curlz
Ez + 15kg x 4x12
And that's that. Finished up with some stretches to loosen the pecs, shoulders and lats. Lats are still tight but I can do some more work on them tomorrow after the deadlifts.
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12/4/16 - Tuesday
Squats and Deficit Deadlift.
Squat
Bar x lots x lots
40kg x 5
50kg x 3
55kg x 2x8
55kg x 13
Yay. Little bit of clicking but not horrific. Upping the weight for the next squat session.
Deficit Dreadlift 1.5"
60kg x 5
80kg x 3
100kg x 3
110kg x 2
122.5kg(S) x 8
122.5kg x 3x4
Not too bad at all. Actually, it was a lot easier than I anticipated. Right knee seems a bit grumpy but that could be the squats, or a combination of both, hopefully it'll calm down nicely.
RDL's
80kg x 4x8
Really focusing on using the glutes and quads throughout the movement to prevent the shins form shooting back.
BOR
60kg x 4x10
Better than expected.
Shrugs
100kg x 4x10
Pew pew, traps.
All done and finished. Time to eat and rest up for a big bench day tomorrow.
Squats and Deficit Deadlift.
Squat
Bar x lots x lots
40kg x 5
50kg x 3
55kg x 2x8
55kg x 13
Yay. Little bit of clicking but not horrific. Upping the weight for the next squat session.
Deficit Dreadlift 1.5"
60kg x 5
80kg x 3
100kg x 3
110kg x 2
122.5kg(S) x 8
122.5kg x 3x4
Not too bad at all. Actually, it was a lot easier than I anticipated. Right knee seems a bit grumpy but that could be the squats, or a combination of both, hopefully it'll calm down nicely.
RDL's
80kg x 4x8
Really focusing on using the glutes and quads throughout the movement to prevent the shins form shooting back.
BOR
60kg x 4x10
Better than expected.
Shrugs
100kg x 4x10
Pew pew, traps.
All done and finished. Time to eat and rest up for a big bench day tomorrow.
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13/4/16 - Wednesday
Benchhhhhhh
Bench
Bar x lots x lots
40kg x 8
52.5kg x 8
62.5kg x 6
72.5kg x 5
77.5kg x 4
85kg x 3 - Moved so well
90kg x 2x2
First work set was epic, second set was simply harder but no form breakdown or anything so it's all good.
Slingshot Bench Press
95kg x 3x3
The very last rep was horrifically misgrooved and was too far down the chest but oh well. Just need to focus more on the slingshot reps.
Short and sweet session and just finished up with some stretching and dead hangs.
Benchhhhhhh
Bench
Bar x lots x lots
40kg x 8
52.5kg x 8
62.5kg x 6
72.5kg x 5
77.5kg x 4
85kg x 3 - Moved so well
90kg x 2x2
First work set was epic, second set was simply harder but no form breakdown or anything so it's all good.
Slingshot Bench Press
95kg x 3x3
The very last rep was horrifically misgrooved and was too far down the chest but oh well. Just need to focus more on the slingshot reps.
Short and sweet session and just finished up with some stretching and dead hangs.
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14/4/15 - Thursday
Squats and bench. Such a good session!
Squat
Bar x lots
40kg x 5
50kg x 3
60kg x 2
65kg x 2x6
65kg x 11
Yay. Upping training max for next session. Not too much funk going on, bringing the stance in ever so slightly as I think the super wide stance isn't doing the knee too many favours either right now but likewise going narrow just does not work for me in flats.
Good Mornings
45kg x 3x12
Going to keep this weight for next week.
Bench
Bar x lots x lots
40kg x 8
52.5kg x 8
62.5kg x 6
72.5kg x 5
82.5kg x 3x4 - Absolutely flew
Double Pause Bench Press
72.5kg x 5x4
Niceeeeee. Nice bit of volume and it really helps with controlling the bar properly.
French Press
15kg x 4x8
Still not convinced I'm doing these correctly. Maybe I just need more weight.
Slingshot Dips
5kg x 4x12
I'll get around to doing dips without the slingshot when my shoulders are super healthy.
Hammer Curlz
12.5kg x 4x8
And that's that. Good session but took quite a while. Next session is focused on squats and deadlifts.
Squats and bench. Such a good session!
Squat
Bar x lots
40kg x 5
50kg x 3
60kg x 2
65kg x 2x6
65kg x 11
Yay. Upping training max for next session. Not too much funk going on, bringing the stance in ever so slightly as I think the super wide stance isn't doing the knee too many favours either right now but likewise going narrow just does not work for me in flats.
Good Mornings
45kg x 3x12
Going to keep this weight for next week.
Bench
Bar x lots x lots
40kg x 8
52.5kg x 8
62.5kg x 6
72.5kg x 5
82.5kg x 3x4 - Absolutely flew
Double Pause Bench Press
72.5kg x 5x4
Niceeeeee. Nice bit of volume and it really helps with controlling the bar properly.
French Press
15kg x 4x8
Still not convinced I'm doing these correctly. Maybe I just need more weight.
Slingshot Dips
5kg x 4x12
I'll get around to doing dips without the slingshot when my shoulders are super healthy.
Hammer Curlz
12.5kg x 4x8
And that's that. Good session but took quite a while. Next session is focused on squats and deadlifts.
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18/4/16 - Saturday
After an evening of drinking and eating and more drinking and sure enough a late night and little sleep things weren't moving too great but I was still pleasantly surprised.
Squat
Bar x lots x millions
40kg x 5
50kg x 5
60kg x 3
70kg x 2
75kg x 2x4
75kg x 6
Could have pushed more but I want it to put too much stress on the knee over the next few weeks so I've intentionally slowed down the progression.
Deadlift
60kg x 5
80kg x 3
100kg x 3
120kg(B) x 2
132.5kg(B) x 5
132.5kg(B) x 3x3
First set flew but the triples were more difficult due to fatigue but still solid reps.
Deadlift Block Pulls (5")
110kg x 4x4
125kg x 2
140kg(B) x 2
110kg x 15
Felt good and felt strong. I'm really enjoying block pulls right now I think I'll keep them in the next few cycles and gradually lower the blocks each time.
Good session but I'm taking a few days off and I'll end up doing a two training sessions on the Tuesday.
After an evening of drinking and eating and more drinking and sure enough a late night and little sleep things weren't moving too great but I was still pleasantly surprised.
Squat
Bar x lots x millions
40kg x 5
50kg x 5
60kg x 3
70kg x 2
75kg x 2x4
75kg x 6
Could have pushed more but I want it to put too much stress on the knee over the next few weeks so I've intentionally slowed down the progression.
Deadlift
60kg x 5
80kg x 3
100kg x 3
120kg(B) x 2
132.5kg(B) x 5
132.5kg(B) x 3x3
First set flew but the triples were more difficult due to fatigue but still solid reps.
Deadlift Block Pulls (5")
110kg x 4x4
125kg x 2
140kg(B) x 2
110kg x 15
Felt good and felt strong. I'm really enjoying block pulls right now I think I'll keep them in the next few cycles and gradually lower the blocks each time.
Good session but I'm taking a few days off and I'll end up doing a two training sessions on the Tuesday.
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19/4/16 - Tuesday - Session 1
Firsts session of the day with another one coming later. Squats and deadlifts in my first session, bench in my second.
Squat
Bar x lots
40kg x 5
50kg x 3
60kg x 2
67.5kg x 2x8
67.5kg x 10
Any more and the form would have broken down too much regardless of strength. Knee doesn't feel too bad but definitely need to work on hip mobility and general stretching to stop the clicking on the medial side of the knee.
Deficit Deadlifts 1.5"
60kg x 5
80kg x 3
100kg x 3
120kg(B) x 2
135kg(B) x 5
135kg x 3x2
First set was great, the others were a solid RPE 9.5. So pleased there is a deload next week.
RDLs
80kg x 5x8
Done and done and done. I left the extra back work since I'm benching later and didn't want to destroy my back before the amount of pressing coming later.
Firsts session of the day with another one coming later. Squats and deadlifts in my first session, bench in my second.
Squat
Bar x lots
40kg x 5
50kg x 3
60kg x 2
67.5kg x 2x8
67.5kg x 10
Any more and the form would have broken down too much regardless of strength. Knee doesn't feel too bad but definitely need to work on hip mobility and general stretching to stop the clicking on the medial side of the knee.
Deficit Deadlifts 1.5"
60kg x 5
80kg x 3
100kg x 3
120kg(B) x 2
135kg(B) x 5
135kg x 3x2
First set was great, the others were a solid RPE 9.5. So pleased there is a deload next week.
RDLs
80kg x 5x8
Done and done and done. I left the extra back work since I'm benching later and didn't want to destroy my back before the amount of pressing coming later.
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19/4/16 - Tuesday - Session 2
Bench, a lot of bench.
Bench
Bar x lots x lots
40kg x 8
50kg x 8
60kg x 6
70kg x 5
80kg x 3
90kg x 4x3 - wut?
72.5kg x 3x8
The top work sets were not easy by any means and weren't as paused as I would have liked but I am happy with it. The drop down sets had an awesome rhythm to each set
Close Grip Bench Press
72.5kg x 2x4
72.5kg x 9
Really wanted 10 but after all the other bench work I'm not fussed at all.
OHP
Bar x lots
30kg x 5
40kg x 3
50kg x 3 - rep pb
47.5kg x 4
45kg x 6
The fatigue is strong now.
BOR
60kg x 4x12
Lawd.
Shrugs
100kg x 4x12
Such a good session. It took a damn long while but really happy with how everything went throughout the entirety of today. Rest and sports treatment tomorrow and then super heavy bench on Thursday!
Bench, a lot of bench.
Bench
Bar x lots x lots
40kg x 8
50kg x 8
60kg x 6
70kg x 5
80kg x 3
90kg x 4x3 - wut?
72.5kg x 3x8
The top work sets were not easy by any means and weren't as paused as I would have liked but I am happy with it. The drop down sets had an awesome rhythm to each set
Close Grip Bench Press
72.5kg x 2x4
72.5kg x 9
Really wanted 10 but after all the other bench work I'm not fussed at all.
OHP
Bar x lots
30kg x 5
40kg x 3
50kg x 3 - rep pb
47.5kg x 4
45kg x 6
The fatigue is strong now.
BOR
60kg x 4x12
Lawd.
Shrugs
100kg x 4x12
Such a good session. It took a damn long while but really happy with how everything went throughout the entirety of today. Rest and sports treatment tomorrow and then super heavy bench on Thursday!
Soldato
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Br0, you're getting strong now!
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21/4/16 - Thursday
Bench. Nope. Ended up being a really bad session and actually missing weight I should hit without for at least doubles but never mind. It's a sign a deload is needed so the numbers are dropped further next week before the competition and then I'll drop my maxes by 10% and build back up.
Bench
Bar x lots x lots
40kg x 8
52.5kg x 8
62.5kg x 6
72.5kg x 5
77.5kg x 4
85kg x 3 - Everything up to and including this set flew
90kg x 2x2 - Harder but moved well
95kg x 2xNope. Bad positioning and fatigue from Tuesday (I'm assuming)
70kg x 3x2
Did some quick doubles to make sure I wasn't being a pillock but I did notice that it's considerably harder for me to use leg drive right now for some reason so that's something I 100% am looking into.
Tricep Pushdowns
some weight x 3x5
Left it there mainly because I was grumpy and I thought I had a food delivery 1hour earlier than what I had actually booked so I skipped the squats and good mornings.. Time to rest up for Saturday.
Bench. Nope. Ended up being a really bad session and actually missing weight I should hit without for at least doubles but never mind. It's a sign a deload is needed so the numbers are dropped further next week before the competition and then I'll drop my maxes by 10% and build back up.
Bench
Bar x lots x lots
40kg x 8
52.5kg x 8
62.5kg x 6
72.5kg x 5
77.5kg x 4
85kg x 3 - Everything up to and including this set flew
90kg x 2x2 - Harder but moved well
95kg x 2xNope. Bad positioning and fatigue from Tuesday (I'm assuming)
70kg x 3x2
Did some quick doubles to make sure I wasn't being a pillock but I did notice that it's considerably harder for me to use leg drive right now for some reason so that's something I 100% am looking into.
Tricep Pushdowns
some weight x 3x5
Left it there mainly because I was grumpy and I thought I had a food delivery 1hour earlier than what I had actually booked so I skipped the squats and good mornings.. Time to rest up for Saturday.