Preparing to apply to the 1,000lb club

13/10/16 - Thursday - "Heavy" Deadlifts

So this is the first time I've actually deadlifted in about 8 weeks. Sure enough, it was terrible. I can now get into a better position because of the knees getting better but it's also a position that I'm not used to, and my execution of the cues was off too. By the time I got around to doing the deficit deadlifts things got a bit better. I've knocked off a horrific amount off my max to ease back into deadlifting but I'm confident that it'll come back quick enough, so there's no need to panic just yet.

Deadlift

60kg x 5
80kg x 3
100kg x 3
112.5kg(S) x 3x8

It's such tiny weight but this was a genuine challenge today.

Deficit Deadlift (~1")

102.5kg(S) x 2x8

Getting better.

Dropped the max down, as previously mentioned, so that when I go into the strength block without the straps I can start light, nail all the reps and then increase the weight accordingly once I've got a better feel for my deadlifting strength.

That's the session... didn't want to do any more. I should have mentioned that this was a fasted session and after being part of a hyperthermic exercise experiment too, so this somewhat justified the goodness awful performance today. On the upside, I have a food delivery coming, sleep and nutrition is going pretty well so hopefully there will be all kinds of gains for benching tomorrow.
 
14/10/16 - Friday - Heavy Bench

Heavy bench was heavy. Forgot to readjust my slingshot numbers but never mind.

Bench

Bar x lots x lots
40kg x 8
50kg x 6
60kg x 4
70kg x 3
77.5kg x 4x8

A little pb but my set up on the third set was horrific so ended up doing 5 reps, racking and then continuing with the last 3. Still counting it.

Sling Shot Bench Press

90kg x 3x6
90kg x 6 - spotter assisted the last one, genuinely don't know how much/if he helped.

Should have been 85kg but I was a potato and forgot to change the weight. Some sets felt amazing, other sets were far harder because I still can't get on with this assisted unrack bench.

Dumbbell flyes

10kg x 3x15

15's are horrible...

Dumbbell Rows

24kg x 4x15

15's are really horrible

And that's that... phew. All kinds of pump going on, and for the most part it felt great. It's just annoying that I still can't seem to get a constant setup/positioning on this bench. One more bench session to go before entering the strength block as I'm feeling pretty good and thinking of not bothering with the deload week.
 
15/10/16 - Medium Squat

This was a very late session and was also after going out for dinner and having drinks. I felt fine but just made sure that my rest times were longer than what I would usually take. This made the session longer but I'd rather play it safe than be sorry.

High Bar Squat

Bar x lots x lots
40kg x 8
60kg x 6
70kg x 4
80kg x 3
90kg x 4x10

Huuugeeeee PB in my eyes considering that I managed 90 3x8 last week and managed to add another set and increased the reps annnnnddddd the reps felt better too. Gains?

Front Squats

62.5kg x 3x8

I was gassed after the high bar squats and didn't want to annoy the knee so I kept it light and I kept it simple.

Good Mornings

55kg x 3x15

Once the bracing was sorted these became very easy. Just need to take my time and be patient.

Really happy with that session. Time to watch the USAPL Nationals, get some protons in me and get to bed.
 
GSVBagpuss said:
Juicy squats!!
Click to expand...

Things are starting to get better so hopefully things will get juicer.

16/10/16 - Sunday - Light Bench

In terms of the weight it was light, but lord the pump and fatigue is real.

Medium Grip Bench

Bar x lots x lots
40kg x 8
50kg x 6
60kg x 4x12

Pew pew, chest and tricep pump

Close Grip Bench

55kg x 2x12
55kg x 11
55kg x 10

I was just too fatigued to get 4x12.

Lateral Raise

6kg x 3x15

Feeling better.

Lat Pulldown

45kg x 2x15
45kg x 12+3
45kg x 9+6

Tricep pushdowns

23.8kg x 3x15

Many pumps. Last session of this block! Straight into the strength block tomorrow!
 
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17/10/16 - Monday - Light Squat

So today was the start of my strength block and I'm pleased to say things felt good. I've gone back to low bar in flat shoes for my main squat variation so I had to find my stance, foot position etc. Turns out it's a little bit wider than I would have liked but it means I can get my knees out, keep myself more upright and not annoy the knee. For now, this is ideal.

Low Bar Squat

Bar x lots x lots
40kg x 5
60kg x 5
70kg x 3
80kg x 3
90kg x 2
97.5kg x 4x6

Speed out of the hole was great but it wasn't "easy". On the third and fourth set when I adjusted my stance, setup and technique a little it then felt a lot better.

Front Squat

67.5kg x 3x6

So easy. Going to up the weight next week.

Good Morning

60kg x 3x10

Awww yeah, I had the big boy plates on.

Good session. Looking forward to what the rest of this cycle holds.
 
18/10/16 - Tuesday - Medium Bench

First bench session of the strength block and it went to plan. All benching now is done with a slight pause rather than touch and go.

Bench

Bar x lots x lots
40kg x 5
50kg x 5
60kg x 3
70kg x 3
75kg x 5 - thought this was my working weight, I was wrong.
77.5kg x 4x5

Not bad at all, it's given me confidence for the heavy bench session coming up on Saturday.

Medium Grip Bench

72.5kg x 3x5

Flew off the chest.

BOR

50kg x 3x10

Easy. Start light and focus on proper contractions. More weight next time.

Dumbbell Flyes

12kg x 2x10

Stretchy stretch.

And that's that finished. Rather happy with that and shall be able to push the weight next time. Deadlifts tomorrow.
 
20/10/16 - Thursday - Heavy Deadlift

So today wasn't actually that heavy in terms of numbers but I haven't deadlifted in weeks so today was far harder than it should have been and sure enough I've whacked plenty off my previous max to compensate. It's just a case of improving grip strength and just getting familiar with the movements again.

Deadlift

Bar x lots
60kg x 5
80kg x 3
100kg x 3
120kg(B) x 4
127.5kg(B) x 4
135kg(B) x 4

Not bad but it's taken quite a knock.

Deadlift Block Pulls (~3")

130kg x 2x4

Better... But it is off blocks.

RDL's

70kg x 3x10

I've seriously missed these.

Time to make some deadlift gains. But I have low bar squats tomorrow, so I need to deal with that first.
 
21/10/16 - Friday - Medium Squats

My low back was giving me grief so I was extremely apprehensive about how this session would go. But to my surprise it went extremely well and I hit everything I wanted to.

Low Bar Squat

Bar x lots x lots
40kg x 5
60kg x 5
80kg x 3
90kg x 3
97.5kg x 3
102.5kg(B) x 4x5

Awww yeah. Knee felt good, positioning felt good and power out of the hole felt good too.

High Bar Squat

97.5kg x 3x5

Not too bad at all, a tad tired though.

Good Mornings

60kg x 3x10

Super easy. One more session and then maybe increase the weight.

Relatively quick session but I'm so happy with it. Maybe a pb in the next session? But first, heavy bench tomorrow!
 
22/10/16 - Saturday - Heavy Bench

First heavy bench session and it went pretty well. A tad tired from last night and a little strain in the upper part of pec/leading into the shoulder but no pain and significantly less than what it was so looks like things are improving.

Bench

Bar x lots x lots
40kg x 5
50kg x 5
60kg x 3
70kg x 3
77.5kg x 2
82.5kg x 3x4

Happy with that. Will push the weight next time.

Slingshot Bench Press

92.5kg x 2x4

Felt heavy after the other bench work.

Dumbbell Bench Press

22.5kg x 2x10

Easy. More weight next time.

Pendlay Row

60kg x 3x10

Not bad. Need a much stronger back...

Shrugs

100kg x 2x10

Back really is weak right now and I'm not sure why, other than not deadlifting properly in 8 weeks or so...

Good session, rather happy with how that all went. Plenty of room for improvement.
 
23/10/16 - Sunday - Heavy Squats

I had to shift training a day earlier this week as I'm busy over the weekend and won't be able to train. I was a tad worried going into my heavy squat day a day early but things went much better than I expected.

Low Bar Squat

Bar x lots x lots
40kg x 5
60kg x 5
80kg x 3
90kg x 3
100kg(B) x 3
110kg(B) x 4
117.5kg(B) x 4
125kg(B) x 4 - yay

Really happy with that and the knee feels good too. Increases the training max enough to numbers that I still feel confident with. Maybe another pb attempt in the next heavy session?

High Bar High Pause Squat

100kg(B) x 2x4

Super, super easy.

Good Mornings

60kg x 3x10

Nice and easy. Definitely +5kg next time.

Really happy with this session and hopefully it's an indicator of what else is to come.
 
25/10/16 - Tuesday - Light Deadlifts

Bench unfortunately is being dropped this week as the rings of the bars in the gym is 10cm wider than competition standard, and I was going wider than that. So sure enough I have an angry shoulder and elbow. Fortunately, I have no actual pain and still have full rom, it just doesn't feel comfortable. A week off, ibuprofen gel and some serious tlc should fix everything. For now, lower body and back work!

Deadlifts

60kg x lots
80kg x 5
100kg x 3
115kg x 4x6

Tiny weight but nice and smooth. Back feels better, grip is getting stronger too. Things are looking up.

Paused Deadlifts Below Knee

105kg(S) x 3x6

Not bad at all. Actually much better than I had expected so that's a good sign.

RDL's

90kg(S) x 3x8

Nice and easy and +20kg from last week.

Good session and I'm really happy with how it all went and everything feels better. I'll probably be leaving benching this week, although if it feels good tomorrow when I'm playing with equipment I might do some closer grip.
 
GSVBagpuss said:
Heavy RDLs for dem awesome feelz
Click to expand...

Going for 100-110 next week hopefully.

mrthingyx said:
Juicy squatting. I'd spot that, nomsayin?

How heavy are you now?
Click to expand...

Sitting at ~81 right now at the end of the bulk and hypertrophy phase. The weight gain has made me look healthy, unlike before when I was in the 66kg class. Unfortunately the weights aren't where they should be due to the knee's but everything is getting better and my training is showing that it is going in the right directions with the pb's.
 
28/10/16 - Friday - Light Squat


Shoulder still sin't 100% so no benching and it made front squats a tad trickier.

Low Bar Squats

Bar x lots x lots
40kg x 5
60kg x 5
80kg x 3
95kg x 3
102.5kg(B) x 4x6

Not bad at all, knee a little click but no pain and no discomfort so I'm not concerned.

Front Squats

72.5kg x 3x6

+5kg from last week. Quads are getting stronger.

Good Mornings

65kg x 3x8

Posterior chain is getting stronger too.

Happy with that session, things are improving. One more week of training and then maybe a deload before another strength block.
 
31/10/16 - Monday - Medium Squats

Squats predominantly were great. On set 3 where fatigue was setting in, my hips were a tad high but this was because of torso lean and I corrected this on set 4. Squats overall felt good and the knee feels good too.

Low Bar Squat

Bar x lots x lots
40kg x 5
60kg x 5
80kg x 3
100kg x 3
110kg(B) x 4x5

Edit: https://www.instagram.com/p/BMPWij8DBix/?taken-by=porridgeisyummy

After watching back the video of set 3, it was nowhere near as high as I thought so that's all good. Keep tight and try to keep it more upright.

High Bar Squat

102.5kg(B) x 3x5

Nice. Trying to get those quads stronger.

And that's it. A tad tight for time so had to leave the good mornings. Might do them on Wednesday when I'm supposed to be deadlifting.
 
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02/11/16 - "Heavy Bench"

Elbow is still giving me grief but I think it's due to my forearm and wrist rather than my shoulder as I have decent mobility in the shoulder but terrible stiffness in the wrist. Ended up going for a close grip pb. It rocketed off the chest because I'm still cautious of the elbow I didn't want to push the weight too much.

Bench

Bar x lots x lots
40kg x 5
50kg x 5
60kg x 3
70kg x 3
80kg x 2 - nope, don't want to risk it.

Close Grip Bench

60kg x 4
70kg x 4
75kg x 4
80kg x 4 - Good times

That's enough for today. +5kg on my training max with more in the tank. Didn't want to push it any more just because the elbow was already aggravated.

Slingshot Bench Press

85kg x 2x4

It flew. Could have done many more but there was no need.

Dumbbell Bench Press

25kg x 2x8

Easy but a pain to get into position.

Overall, not a bad session once I found a way for me to bench without pain/discomfort. I ended up with a good 15 minutes of wrist stretching and the pain went away almost instantly. I shall be working on my wrists and forearms day and night and just ever so carefully return to benching properly again when everything is fine and dandy.
 
03/11/16 - Thursday - Medium Deadlifts

Today I got a new belt and I was really looking forward to using it but of course it isn't "broken in" so sure enough every rep was hell as the belt just cut into me and it felt like it was going to pop a rib or two. I still managed everything in the session without any problems, it just meant that I had to break up every rep of the main deadlift work.

Deadlift

60kg x lots x lots
80kg x 3
100kg x 3
115kg x 2
122.5kg(B) x 4x5(x1) - (every rep was treated as a single)

The belt was so stiff that I struggled to reach the bar and it just wasn't possible to do multiple reps without a tremendous amount of pain. I've rolled up the belt now in hope that it might soften just a little.

Deficit Deadlift

107.5kg(S) x 3x5

Held each last rep of each set for 10 seconds to throw in a bit of grip work - despite using straps. "Just don't use straps..." - yeah but my hands get extremely sore and it allows me to help develop symmetry rather than getting ever so slightly twisted from using mixed grip when it isn't needed.

RDL

100kg(S) x 3x6

Yay +10kg from last week.

Penally Row

65kg x 3x8

Not bad. Got too keep tight throughout the entire movement.

Shrugs

120kg(S) x 2x8

Yay. Shrug pbs count right?....:cool:

Good session. Need to stuff my face as I'm squatting tomorrow.
 
04/11/16 - Friday - Heavy Squats

Today was heavy squats with some equipped squats but I had 0 luck after many, many doubles and singles with 115kg in the suit, yet I can manage the weight without the suit no problem as I found out today.

Low Bar Squat

Bar x lots x lots
40kg x 5
60kg x lots x lots
80kg x 3
100kg x 3
110kg(B) x 2 - paused
115kg(B) x 3x4

Not bad, moved a lot better than expected.

Instead of doing my high bar squats I put the squat suit in the hope of hitting an easy single and the moving up in weight and see what happens. What happened? Not that. Instead, I got stuck above parallel on every attempt and I just could not force the suit lower. I might try the suit on again tomorrow and try playing with stances and what not, otherwise I'll leave it until my next heavy day and try again.

Happy with that session, little frustrated with the suit but it's just a case of getting used to it.
 
05/11/16 - Saturday - Light Bench

I'm very ill very suddenly so I did the bench as prescribed and that was it. Elbow and shoulder flared up a bit so I avoided all my tricep and shoulder work, and where I'm not feeling well it was a good sign to go home.

Spoto Bench Press

Bar x lots x lots
40kg x 5
50kg x 5
60kg x 3
70kg x 3
75kg x 3x6

Not bad, moved really well and it wasn't too uncomfortable either.

Close Grip Bench

67.5kg x 4x6

Not bad, fatigue and illness hit me towards the end.

That's that. End of the block, it's a light day anyway no need to worry about missing stuff out.
 
07/11/16 - Monday - Light Squats

Squats weren't necessarily light, but they definitely weren't heavy either. Knee feels good and my shoulder feels better than usual either.

Low bar Squats

Bar x lots x lots
40kg x 5
60kg x 5
80kg x 3
100kg x 2
105kg(B) x 4x6

Quite comfortable and +2.5kg from the last block too.

Front Squat

70kg x 3x6

Not bad, more weight next time.

Good Morning

65kg x 3x10

+2reps from last cycle, happy days.

Good session. I still need some more mobility work everywhere but I'm happy with that. Bench tomorrow hopefully.
 
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