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    Massively hectic month. I was away in New York, went through a tough interview process whilst also trying to juggle studying. Something had to give so I actually haven't trained since start of February which is an eternity for me.

    For those that don't read the BBV I've managed to secure the dream job (not in New York btw!). Will start training very light over the next few weeks and build back up to something respectable. I'm not sure how I'll fare over the next few months with a lot of change in my life but I just need to get back into the gym and get training again.

    Amazing how big a part it plays in your life once you fall in love with it. Feel like it's deep down in my soul. Going to unleash the beast again this weekend

    Comment


      Saturday 8th March
      -------------------------------------------------------------------
      Bench Press
      40 x 5
      60 x 5
      80 x 5
      90 x 5
      *wrist wraps*
      100 x 5,5,5,5,5


      Dumbell Incline Bench
      20 x 8
      26 x 8
      32 x 6
      38 x 6

      Machine Flye
      55 x 10,10,10
      ------------------------------------------------------------------

      Cut down the weight considerably after a long lay off. Going to do 5x5 on main exercises to get some confidence back and drill the basics.

      Comment


        Friday 14th March
        -------------------------------------------------------------------
        Beltless Low Bar Squat
        60 x 5
        80 x 5
        100 x 5
        *wrist wraps*
        120 x 5
        140 x 5,5,5,5,5
        ------------------------------------------------------------------

        Felt woeful but can only get better from here

        Comment


          Major Update Alert

          Tuesday 15th April
          ------------------------------
          Low Bar Squat (Beltless)
          60 x 5
          80 x 5
          100 x 5
          120 x 5
          140 x 5,5,5,5,5

          Bench Press
          40 x 5
          60 x 5
          80 x 5
          100 x 5,5,5,5,4

          Machine Flye
          55 x 10,10,10

          Incline Dumbell Press
          24 x 8
          30 x 5,5,5
          ------------------------------



          Wednesday 16th April
          -------------------------------

          Medium Grip Chins
          BW x 5
          BW + 2.5kg x 5
          BW + 5kg x 4

          Close Grip Chins
          BW + 7kg x 3

          Medium Grip Chins
          BW + 2.5kg x 4
          BW x 4

          Dumbell Preacher Curl
          12 x 8,8,8

          T-Bar Row
          40kg x 8
          60kg x 8
          70kg x 6
          80kg x 5

          Seated Machine Row (1 sec up & 4 secs down)
          50 x 8,8,8

          Face Pulls
          31 x 10,10,10

          + physio stuff


          Saturday 19th April (Morton Stadium)
          ------------------------------------
          Low Bar Squat (Beltless)
          70 x 5
          90 x 5
          110 x 5
          130 x 5
          145 x 5,5,5,5,5

          Close Grip Bench
          60 x 8
          70 x 8
          80 x 6
          90 x 4

          Rope Pulldown
          Who cares x 10,10,10


          Wednesday 23rd April
          ------------------------------------
          Low Bar Squat (Beltless)
          60 x 5
          80 x 5
          100 x 5
          120 x 5
          140 x 5
          150 x 5,5,5,5,5

          Bench Press
          40 x 5
          60 x 5
          80 x 5
          100 x 5,5,5,5,5
          ----------------------------------------

          Monday 28th April
          ------------------------------
          Low Bar Squat (Beltless)
          60 x 5
          80 x 5
          100 x 5
          120 x 5
          140 x 5
          155 x 5,5,5,5,5
          ------------------------------

          Saturday 3rd May

          ------------------------------
          Bench Press
          40 x 5
          60 x 5
          80 x 5
          92.5 x 3
          102.5 x 5,5,5,5,5

          Seated Incline Bench Press
          40 x 5
          60 x 5
          80 x 4

          Seated Dumbell Bench Press
          24 x 6
          28 x 6
          30 x 6
          34 x 5,5

          Machine Flye
          50 x 10,10,10,10
          ------------------------------


          Sunday 4th May
          ------------------------------
          Low Bar Squat (Beltless)
          60 x 5
          80 x 5
          100 x 5
          120 x 3
          135 x 2
          150 x 1
          160 x 5,5,5,5,5
          ------------------------------

          Comment


            Getting some kind of stability back into my workouts. I'm trying to regain some strength at the minute. Hence the 5x5 and mostly 5 reps on each warm set. Haven't done much back at all and Im fully aware of that. Plan on reintroducing deadlifts in the near future.

            4 more weeks until my exam and that will take precedence until then. I'm considering re-running the texas method again but will make a final decision in a few weeks.

            Comment


              Good to see you still tipping away. Best of luck with the exams.
              "Worldly wisdom teaches that it is better for reputation to fail conventionally than to succeed unconventionally." - John Maynard Keynes

              Comment


                Saturday 10th May
                ------------------------------
                Bench Press
                40 x 5
                60 x 5
                80 x 5
                92.5 x 3
                105 x 5,5,5,5,5

                Seated Dumbell Bench Press
                22 x 6
                26 x 6
                30 x 6
                34 x 6
                40 x 6
                44 x 4

                Machine Flye
                50 x 10,10,10,10
                ------------------------------


                Sunday 11th May
                ------------------------------
                Low Bar Squat (Beltless)
                60 x 5
                80 x 5
                100 x 5
                120 x 3
                135 x 2
                150 x 1
                165 x 5,5,5,5,5
                ------------------------------

                All good.

                Squats getting tougher now again. I can really feel it in my abs the next day

                Comment


                  Saturday 17th May
                  ------------------------------
                  Bench Press
                  40 x 5
                  60 x 5
                  80 x 5
                  92.5 x 3
                  107.5 x 5,5,5,5,4

                  Seated Dumbell Bench Press
                  22 x 6
                  26 x 6
                  30 x 6
                  34 x 6
                  40 x 5

                  Machine Flye
                  50 x 10,10,10,10
                  ------------------------------

                  Might up to 110 and drop to 3 x 5 tomorrow. Not really match fit enough for 5 x 5 as the load gets progessively heavier.

                  I was meant to squat during the week but the work/study combo got in the way.

                  The plan is to bench and squat tomorrow. GULP. Would love to hit 180 5x5 beltless on the squats before switching to 3 x 5. It's a nice round target. Sure we'll see how 170 goes tomorrow and take it from there.

                  Comment


                    Saturday 24th May
                    ------------------------------
                    Low Bar Squat (Beltless)
                    60 x 5
                    80 x 4
                    100 x 3
                    120 x 3
                    140 x 2
                    155 x 1
                    170 x5,5,5

                    Barbell Bench Press
                    40 x 5
                    60 x 5
                    80 x 4
                    90 x 3
                    100 x 1
                    110 x 5,5,4
                    90 x 8 <pause reps>

                    Seated Dumbell Bench Press
                    22 x 6
                    26 x 6
                    30 x 6
                    34 x 6
                    40 x 5

                    Machine Flye
                    55 x 10,10,10
                    ------------------------------

                    Feck Feck Feck. My left glute cramped up on the first set of squats and got a burning sensation in the right glute / lower back area at the end of the third set so left it there.

                    My back had been sore all week as we moved into temporary offices in work and the chairs are absolutely brutal. I've no doubt it happened because of that that rather than form issues.
                    Last edited by Lurker23; 02-06-14, 12:41.

                    Comment


                      Saturday 31st May
                      ------------------------------
                      Barbell Bench Press
                      40 x 5
                      60 x 5
                      80 x 4
                      90 x 3
                      100 x 1
                      112.5 x 5,5,4
                      90 x 8 <pause reps>

                      Seated Dumbell Bench Press
                      22 x 6
                      26 x 6
                      30 x 6
                      34 x 6
                      40 x 6
                      44 x 4

                      Machine Flye
                      60 x 10,10,10
                      ------------------------------

                      Comment


                        Monday 2nd June
                        ------------------------------
                        Low Bar Squat
                        60 x 5
                        80 x 4
                        100 x 3
                        120 x 3
                        <belt on>
                        140 x 2
                        155 x 1
                        165 x 1
                        175 x 5,5,5
                        ------------------------------

                        Went up to Morton Stadium as Ballymun closed on bank hols.

                        My back still isn't 100% but said I'd throw the belt on for extra support and stop if I felt any issues at any stage.

                        Got through it fine. Can feel the carryover from the beltless squats. All felt really smooth, light and decent bar speed.

                        Only issue was I was unloading the bar felt a twinge in my back putting a 25kg plate away. Typical!

                        That was my last session before my exam on Saturday. Supposed to be going skydiving on the Sunday too but depends on the weather.

                        Comment


                          Tuesday 10th June
                          ------------------------------
                          Low Bar Squat
                          60 x 5
                          80 x 4
                          100 x 3
                          120 x 3
                          <belt on>
                          140 x 2
                          150 x 1
                          160 x 1
                          170 x 1
                          180 x 5,5,5
                          ------------------------------

                          Comment


                            Saturday 14th June
                            ------------------------------
                            Barbell Bench Press
                            40 x 5
                            60 x 5
                            80 x 4
                            90 x 3
                            100 x 1
                            115 x 4,3,3
                            95 x 8 <pause reps>

                            Wide Grip Pull Ups
                            BW x 5
                            2.5kg x 4
                            BW x 3

                            Close Grip Seated Row Machine
                            55kg x 8,8,8 <1 sec up, 4 secs down)

                            + some prehab stuff
                            ------------------------------

                            Rubbish but haven't trained back in ages so to be expected.

                            Comment


                              Monday 16th June
                              ------------------------------
                              Low Bar Squat
                              60 x 5
                              80 x 4
                              100 x 3
                              120 x 3
                              <belt on>
                              140 x 2
                              160 x 1
                              175 x 1
                              185 x 5,5,5

                              Close Grip Bench Press
                              60 x 5
                              80 x 5
                              100 x 5
                              110 x 5

                              Tricep Pushdown Machine
                              185 x 8
                              225 x 8
                              255 x 8

                              Seated Tricep Pushdown
                              28.75kg x 8
                              33.75kg x 8
                              36.25kg x 8

                              3 rounds of:
                              1 min front plank
                              45 sec side plank x 2
                              with 90 sec in between rounds
                              ------------------------------

                              Long session. Spent about an hour warming up so total session came to 4+hours.

                              Weird that my close grip benching was almost better than my normal benching last weekend.

                              Squats felt great.

                              Comment


                                Thursday 19th June
                                ------------------------------
                                Wide Grip Pull Ups
                                BW x 5,5,5

                                Close Grip Chins
                                2.5kg x 4

                                Dumbell Preacher Curl
                                14 x 8,8,8

                                T-Bar Row Machine
                                60 x 8
                                70 x 8,8,8

                                Standing Dumbell Curls
                                16 x 8,8,8

                                Close Grip Seated Row Machine
                                50 x 8,8,8 <1 sec up, 4 secs down)

                                GHR
                                BW x 8,8,8

                                Straight leg raises
                                15, 15, 10
                                ------------------------------

                                Including something for abs after every session or else I'll ignore them.

                                Comment


                                  Saturday 21st June
                                  ------------------------------
                                  Barbell Bench Press
                                  40 x 5
                                  60 x 5
                                  80 x 4
                                  90 x 3
                                  100 x 1
                                  117.5 x 4,4,4
                                  97.5 x 8 <pause reps>

                                  Incline Dumbell Bench Press
                                  22 x 6
                                  26 x 6
                                  30 x 6
                                  34 x 6
                                  38 x 6
                                  40 x 6
                                  44 x 5

                                  Machine Flye
                                  60 x 10,10,10

                                  Decline Weighted Sit Ups
                                  5kg x 8
                                  10kg x 8,8,8

                                  Dumbell Lateral Raise
                                  12kg x 8,8,8
                                  ------------------------------

                                  Benching much better than last time.

                                  Comment


                                    Tuesday 24th June
                                    ------------------------------
                                    Low Bar Squat
                                    60 x 5
                                    80 x 5
                                    100 x 4
                                    120 x 3
                                    <belt on>
                                    140 x 2
                                    160 x 2
                                    170 x 1
                                    180 x 1
                                    190 x 5,3
                                    120 x 20
                                    ------------------------------

                                    Hammies were still in bits from the GHR last week. I need to plan this more.

                                    Ended up folded like an accordion on the second set so punished myself with a 20 repper.

                                    Nothing to worry about. Just need to plough on.

                                    Comment


                                      Wednesday 25th June
                                      ------------------------------
                                      Wide Grip Pull Ups
                                      BW x 5
                                      2.5kg x 5,5,4

                                      Dumbell Preacher Curl
                                      16 x 6,6,4

                                      T-Bar Row Machine
                                      60 x 8
                                      75 x 8,8,8

                                      Seated Dumbell Hammer Curls
                                      14 x 8,8,8 <1 sec up and 4 down)

                                      Close Grip Bench Press
                                      60 x 5
                                      80 x 5
                                      100 x 5,5,5

                                      Close Grip Seated Row Machine
                                      60 x 8,8,8 <1 sec up, 4 secs down)

                                      Tricep Push Down Machine
                                      185 x 8
                                      225 x 8
                                      265 x 8

                                      Face Pulls
                                      27 x 10,10,10

                                      Tricep Push Downs (Rope)
                                      21 x 8
                                      23.75 x 8,8
                                      ------------------------------

                                      Keep on truckin'.

                                      Comment


                                        Monday 30th June
                                        ------------------------------
                                        Barbell Bench Press
                                        40 x 5
                                        60 x 5
                                        80 x 4
                                        90 x 3
                                        100 x 1
                                        120 x 3,3,3
                                        100 x 8 <pause reps>

                                        Machine Flye
                                        65 x 10,10,10
                                        ------------------------------

                                        All good.

                                        Comment


                                          Tuesday 1st July
                                          ------------------------------
                                          Low Bar Squat
                                          60 x 5
                                          80 x 4
                                          100 x 3
                                          120 x 3
                                          <belt on>
                                          140 x 2
                                          160 x 1
                                          170 x 1
                                          180 x 1
                                          190 x 5,5,5

                                          Close Grip Bench Press
                                          60 x 5
                                          80 x 5
                                          100 x 5
                                          110 x 5
                                          112.5 x 5

                                          Tricep Pushdown Machine
                                          190 x 8
                                          230 x 8
                                          250 x 8

                                          Seated Tricep Pushdown
                                          31.75kg x 8
                                          36.75kg x 8
                                          41.75kg x 8
                                          ------------------------------

                                          Very long session. Spent an hour warming up.

                                          My back still doesn't feel right from a couple of weeks ago. I'm also low carbing at the minute so might be better off doing some light box squatting for a couple of weeks and let my back/hip recover.

                                          Comment


                                            Thursday 3rd July
                                            ------------------------------
                                            Wide Grip Pull Ups
                                            BW x 5
                                            2.5kg x 5,5,5

                                            Dumbell Preacher Curl
                                            16 x 6,5
                                            14 x 8

                                            T-Bar Row Machine
                                            60 x 8
                                            70 x 8
                                            80 x 8

                                            Seated Dumbell Hammer Curls
                                            16 x 8,8,8

                                            Close Grip Seated Row (Cable)
                                            82 x 8,8,8

                                            Face Pulls
                                            29.75 x 10,10,10

                                            Ab Pulldown (Rope)
                                            57.75 x 8,8,8
                                            ------------------------------

                                            Comment


                                              Saturday 5th July
                                              ---------------------------------------

                                              Barbell Shoulder Press
                                              40 x 5
                                              50 x 5
                                              60 x 5
                                              70 x 3
                                              60 x 5,5,5

                                              Deadlift
                                              70 x 5
                                              100 x 5
                                              120 x 5
                                              <belt on>
                                              140 x 5
                                              160 x 5

                                              Seated Dumbell Shoulder Press
                                              22 x 8
                                              26 x 6,6,6

                                              Dumbell Lateral Raise
                                              12 x 8,8,8

                                              Dumbell Front Raise
                                              10 x 8,8,8

                                              Farmers Walks (with Trap Bar)
                                              100 x 45m
                                              120 x 45m
                                              120 x 33m --> dropped bar --> 120 x 12m

                                              -------------------------------------------

                                              Fun. Deadlifts felt good. Nice to do them again after so long.

                                              I'm going to do some farmers walks every week to see how I can progress it. The 45m include four 180 degree turns so not ideal!

                                              Comment


                                                Monday 7th July
                                                ---------------------------------------

                                                Low Bar Squat
                                                60 x 5
                                                80 x 5
                                                100 x 4
                                                120 x 3
                                                140 x 3
                                                160 x 2
                                                180 x 1
                                                190 x 1
                                                200 x 3,3,3

                                                Close Grip Bench Press
                                                60 x 5
                                                80 x 5
                                                100 x 5
                                                115 x 5

                                                Seated Tricep Push Down Machine
                                                190 x 8
                                                230 x 8
                                                270 x 8

                                                Seated Tricep Pull Down (cable)
                                                31.25 x 8
                                                41.25 x 8
                                                47.75 x 6

                                                ----------------------------------------

                                                Ok now I'll let my hip rest up. Promise!

                                                I was really pumped and decided to just go for it on the squats. All felt snappy and felt great to finally get 200 back on the bar.

                                                Comment


                                                  Tuesday 8th July
                                                  ---------------------------------------------

                                                  Wide Grip Pull Ups
                                                  BW x 5
                                                  BW + 2.5kg x 5,5,4

                                                  Dumbell Preacher Curls
                                                  16 x 6,6
                                                  15 x 8

                                                  T-Bar Row Machine
                                                  60 x 8
                                                  80 x 8
                                                  85 x 8

                                                  Seated Dumbell Hammer Curls
                                                  18 x 6
                                                  20 x 6,6

                                                  Seated Row Machine (Close Grip)
                                                  <all 1 sec up and 4 secs down>
                                                  55 x 8
                                                  60 x 8
                                                  65 x 8

                                                  Face Pulls (Rope)
                                                  Not my regular cable so don't trust the weight x 10,10,10

                                                  ------------------------------------

                                                  Comment


                                                    Thursday 10th July
                                                    ------------------------------------------------------

                                                    Barbell Bench Press
                                                    40 x 5
                                                    60 x 5
                                                    80 x 4
                                                    90 x 3
                                                    100 x 2
                                                    107.5 x 1
                                                    115 x 1
                                                    122.5 x 3,3,3

                                                    Incline Dumbell Bench Press
                                                    26 x 6
                                                    30 x 6
                                                    34 x 6
                                                    40 x 6
                                                    44 x 6

                                                    Seated Machine Flyes
                                                    65 x 10
                                                    70 x 10
                                                    75 x 10

                                                    -------------------------------------------------------------

                                                    No spotter but sure it’s more fun that way

                                                    Felt really smooth. Much better than expected. Hopefully fine for 125 3x3 next week.

                                                    44 for 6 is the strongest I’ve been on the incline for quite some time.

                                                    Great session.

                                                    Comment


                                                      Saturday 12th July
                                                      ---------------------------------------

                                                      Barbell Shoulder Press
                                                      40 x 5
                                                      50 x 5
                                                      62.5 x 5,5,5

                                                      Deadlift
                                                      70 x 5
                                                      100 x 5
                                                      120 x 5
                                                      <belt on>
                                                      140 x 3
                                                      155 x 1
                                                      165 x 5

                                                      Seated Dumbell Shoulder Press
                                                      20 x 6
                                                      26 x 6
                                                      30 x 6
                                                      34 x 8
                                                      38 x 7

                                                      Dumbell Lateral Raise
                                                      12 x 8,8,8

                                                      Dumbell Front Raise
                                                      10 x 8,8,8

                                                      Farmers Walks (with Trap Bar)
                                                      120 x 45m
                                                      140 x 45m
                                                      140 x 23m
                                                      -------------------------------------------

                                                      Super strong session. Don't know where the shoulder strenght came from.

                                                      Comment


                                                        Good to see you moving weight again!! Are you pulling conventional or sumo?
                                                        "Worldly wisdom teaches that it is better for reputation to fail conventionally than to succeed unconventionally." - John Maynard Keynes

                                                        Comment


                                                          Originally posted by LuckyLloyd View Post
                                                          Good to see you moving weight again!! Are you pulling conventional or sumo?
                                                          Sumo.

                                                          I'm a brutal conventional deadlifter. Not much better at sumo mind you

                                                          Comment


                                                            Tuesday 15th July
                                                            ---------------------------------------

                                                            Low Bar Squat
                                                            60 x 5
                                                            80 x 5
                                                            100 x 4
                                                            120 x 3
                                                            140 x 3
                                                            160 x 2
                                                            180 x 1
                                                            195 x 1
                                                            205 x 3,3,3

                                                            Close Grip Bench Press
                                                            60 x 5
                                                            80 x 5
                                                            100 x 5
                                                            115 x 5

                                                            Seated Tricep Push Down Machine
                                                            190 x 8
                                                            230 x 8
                                                            250 x 8

                                                            ----------------------------------------

                                                            Hip felt ok so continued on with the program. We're getting close to Smolov intensities in terms of my mental preparation. Probably about an 8 out of 10 in terms psyching myself up before getting under the bar.

                                                            In fairness, 10 out of 10 on the scale is definitely not somewhere I want to be too often. I honestly can't even remember what happens between those sets I'm that pumped up and focused.

                                                            Comment


                                                              Thursday 17th July
                                                              ------------------------------------------------------

                                                              Barbell Bench Press
                                                              40 x 6
                                                              60 x 5
                                                              80 x 4
                                                              90 x 3
                                                              100 x 2
                                                              <belt and wraps on>
                                                              110 x 1
                                                              117.5 x 1
                                                              125 x 3,3,3
                                                              105 x 6 <all paused>

                                                              Incline Dumbell Bench Press
                                                              26 x 6
                                                              30 x 6
                                                              34 x 6
                                                              40 x 6
                                                              44 x 6
                                                              48 x 5 *PB*

                                                              -------------------------------------------------------------

                                                              Benching going really well lately. No spotter again. Tough but never in doubt.

                                                              Almost certain that's a legit PB on the incline. First PB in quite some time!

                                                              Edit: Forgot to add the pause reps.
                                                              Last edited by Lurker23; 17-07-14, 22:28.

                                                              Comment


                                                                Sunday 20th July
                                                                ---------------------------------------

                                                                Wide Grip Pull Ups
                                                                BW x 5
                                                                BW + 5kg x 5
                                                                BW + 8kg x 5
                                                                BW + 10kg x 4

                                                                Dumbell Preacher Curls
                                                                16 x 6,66

                                                                T-Bar Row Machine
                                                                60 x 8
                                                                80 x 8
                                                                90 x 8

                                                                Seated Dumbell Hammer Curls
                                                                18 x 6
                                                                20 x 6,6

                                                                Barbell Shoulder Press
                                                                40 x 5
                                                                50 x 5
                                                                65 x 5,5,5

                                                                Dumbell Lateral Raise
                                                                12 x 8,8,8

                                                                Dumbell Front Raise
                                                                10 x 8,8,8

                                                                Farmers Walks (with Trap Bar)
                                                                140 x 45m x 2
                                                                -------------------------------------------

                                                                Pull up strength came from nowhere. Funny how things work out.

                                                                Comment


                                                                  Saturday 26th July
                                                                  ------------------------------------------------------

                                                                  Barbell Bench Press
                                                                  40 x 6
                                                                  60 x 5
                                                                  80 x 4
                                                                  100 x 3
                                                                  <belt and wraps on>
                                                                  110 x 2
                                                                  120 x 1
                                                                  127.5 x 3,3,3
                                                                  107.5 x 6 <all paused>

                                                                  Incline Dumbell Bench Press
                                                                  26 x 6
                                                                  30 x 6
                                                                  34 x 6
                                                                  40 x 6
                                                                  44 x 6
                                                                  50 x 3 *PB*

                                                                  Machine Flyes
                                                                  60 x 10,10,10
                                                                  -------------------------------------------------------------

                                                                  Close to my limit on the bench for triples. Spotter commented that he didn't know how I got the bar up on the last rep of the final two heavy sets. More good breathing technique than anything else.

                                                                  First time with the 50s on the incline. Said I'd give it a shot!

                                                                  I was away in Lisbon from Monday to Friday so no gym on those days but lots of walking up hills which led to views like this


                                                                  Last edited by Lurker23; 27-07-14, 16:23.

                                                                  Comment


                                                                    Sunday 27th July
                                                                    ---------------------------------------

                                                                    Low Bar Squat
                                                                    60 x 5
                                                                    80 x 5
                                                                    100 x 4
                                                                    120 x 3
                                                                    140 x 3
                                                                    <belt on>
                                                                    160 x 2
                                                                    180 x 1
                                                                    195 x 1
                                                                    130 x 18
                                                                    100 x 20

                                                                    ----------------------------------------

                                                                    Everything felt like crap. Glutes were in ribbons. Took it easy instead.

                                                                    Comment


                                                                      Now you have hit 200 whats your current squat goal? Do you plan on competing in powerlifting in the foreseeable future? This thread is 4/5 inspiring, 1/5 depressing (since the numbers are so big)

                                                                      Comment


                                                                        Originally posted by Hectorjelly
                                                                        Now you have hit 200 whats your current squat goal?
                                                                        Current max squat is 260kg (I guess I could probably hit 230 right now).

                                                                        This year has been a mess for me so far training wise and I've made little or no progress on the main lifts so not happy with that. The good news is there's still 5 months left. Better make them count.

                                                                        Very short term I my body feels battered especially my hips so need to deal with them.

                                                                        Short term I'll hit 272.5kg within the next 12 months.

                                                                        Long term 300kg+ before I die or body gives up and I've no doubts about getting there.

                                                                        Originally posted by Hectorjelly
                                                                        Do you plan on competing in powerlifting in the foreseeable future?
                                                                        Just the single lift squat championships. I was supposed to this year but life got in the way. Early next year and then hopefully the worlds later in the year.

                                                                        Originally posted by Hectorjelly
                                                                        This thread is 4/5 inspiring, 1/5 depressing (since the numbers are so big)
                                                                        Thanks HJ. I wish I could show everyone my logs for the past 15 years rather than just the last 4! Plenty of mistakes and setbacks have been made along the way but as long as we keep learning and making some progress measured against ourselves then we're doing something right

                                                                        Comment


                                                                          Monday 28th July
                                                                          ---------------------------------------------

                                                                          Dumbell Curls
                                                                          8kg x loads and loads and loads

                                                                          Wide Grip Pull Ups
                                                                          BW x 5
                                                                          BW + 2.5kg x 5
                                                                          BW + 5kg x 5
                                                                          BW + 10kg x 4

                                                                          Dumbell Preacher Curls
                                                                          16 x 8,8,8

                                                                          T-Bar Row Machine
                                                                          60 x 8
                                                                          80 x 8
                                                                          95 x 6

                                                                          Seated Dumbell Hammer Curls
                                                                          20 x 6,6
                                                                          18 x 8

                                                                          Seated Row Machine (Close Grip)
                                                                          <all 1 sec up and 4 secs down>
                                                                          60 x 8
                                                                          65 x 8,8

                                                                          Face Pulls (Rope)
                                                                          31.something x 10,10,10

                                                                          ------------------------------------

                                                                          Splitting headache all the way through. Not fun.

                                                                          Comment


                                                                            Originally posted by Lurker23 View Post
                                                                            Long term 300kg+ before I die or body gives up and I've no doubts about getting there.
                                                                            I've little doubt you will either.
                                                                            Smolov...Coan...Smolov. Success

                                                                            Thanks HJ. I wish I could show everyone my logs for the past 15 years rather than just the last 4! Plenty of mistakes and setbacks have been made along the way but as long as we keep learning and making some progress measured against ourselves then we're doing something right
                                                                            The above makes me feel better about my stagnation. It's about the bigger picture

                                                                            Comment


                                                                              Originally posted by Lurker23 View Post
                                                                              Just the single lift squat championships. I was supposed to this year but life got in the way. Early next year and then hopefully the worlds later in the year.
                                                                              Thanks for responding.

                                                                              What weight class will you be competing in?

                                                                              Comment


                                                                                Originally posted by Hectorjelly View Post
                                                                                Thanks for responding.

                                                                                What weight class will you be competing in?
                                                                                Always floating in and around 100kg so 99% sure it would that weight class. Doubt I'd be comfortable at either 90kg or 110kg.

                                                                                Comment


                                                                                  Saturday 2nd August
                                                                                  ------------------------------------------------------

                                                                                  Barbell Bench Press
                                                                                  40 x 6
                                                                                  60 x 5
                                                                                  80 x 4
                                                                                  100 x 3
                                                                                  <belt and wraps on>
                                                                                  110 x 2
                                                                                  120 x 1
                                                                                  130 x 2,2,2

                                                                                  Incline Dumbell Bench Press
                                                                                  26 x 6
                                                                                  30 x 6
                                                                                  34 x 6
                                                                                  40 x 6
                                                                                  48 x 6

                                                                                  Machine Flyes
                                                                                  55 x 10
                                                                                  65 x 10
                                                                                  -------------------------------------------------------------

                                                                                  Tried 130 for 3 but just wasn't to be. The doubles were fairly difficult also.

                                                                                  Comment


                                                                                    Monday 4th August
                                                                                    ---------------------------------------
                                                                                    Low Bar Squat
                                                                                    60 x 5
                                                                                    80 x 5
                                                                                    100 x 4
                                                                                    120 x 3
                                                                                    140 x 3
                                                                                    <belt on>
                                                                                    160 x 2
                                                                                    180 x 1
                                                                                    130 x 15
                                                                                    ----------------------------------------

                                                                                    Trained in Morton Stadium due to the bank holiday.

                                                                                    Poor. Very poor indeed. Everything felt heavier than usual and my wrists are pretty beat up. Need to switch to front or box squats for a cycle.

                                                                                    Comment


                                                                                      Tuesday 5th August
                                                                                      ---------------------------------------------

                                                                                      Dumbell Curls
                                                                                      10kg x 10,10,10

                                                                                      Wide Grip Pull Ups
                                                                                      BW x 5
                                                                                      BW + 5kg x 5
                                                                                      BW + 10kg x 5
                                                                                      BW + 5kg x 5
                                                                                      BW x 5

                                                                                      Dumbell Preacher Curls
                                                                                      15 x 6,6,6

                                                                                      T-Bar Row Machine
                                                                                      60 x 8
                                                                                      80 x 8
                                                                                      90 x 8

                                                                                      Seated Dumbell Hammer Curls
                                                                                      18 x 6,6,6

                                                                                      Seated Row Machine (Close Grip)
                                                                                      <all 1 sec up and 4 secs down>
                                                                                      60 x 8,8,8
                                                                                      ------------------------------------

                                                                                      Comment


                                                                                        Originally posted by Lurker23 View Post
                                                                                        Always floating in and around 100kg so 99% sure it would that weight class. Doubt I'd be comfortable at either 90kg or 110kg.
                                                                                        Just under 100kg is probably typical for the 90kg class when weigh-ins are the day before.

                                                                                        If you are only interested in challenging yourself then there's no need. But if you want to challenge for first place, then its worth doing imo.

                                                                                        Comment


                                                                                          Originally posted by Mellor View Post
                                                                                          Just under 100kg is probably typical for the 90kg class when weigh-ins are the day before.

                                                                                          If you are only interested in challenging yourself then there's no need. But if you want to challenge for first place, then its worth doing imo.
                                                                                          Certainly worth thinking about. Thanks dude.

                                                                                          Comment


                                                                                            Saturday 9th August
                                                                                            ------------------------------------------------------

                                                                                            Barbell Bench Press
                                                                                            40 x 6
                                                                                            60 x 5
                                                                                            80 x 4
                                                                                            100 x 3
                                                                                            <belt and wraps on>
                                                                                            112.5 x 2
                                                                                            122.5 x 1
                                                                                            132.5 x 1,1
                                                                                            110 x 5 <all paused>
                                                                                            100 x 12

                                                                                            Incline Dumbell Bench Press
                                                                                            26 x 6
                                                                                            30 x 6
                                                                                            34 x 6
                                                                                            40 x 6
                                                                                            44 x 6

                                                                                            -------------------------------------------------------------

                                                                                            Very poor. I had no control of the bar at the bottom today.

                                                                                            Couple of crap sessions in a row. Hopefully I'll turn a corner soon.

                                                                                            Weighed myself when I arrived to the gym - about 98kg.

                                                                                            Comment


                                                                                              Dude - keep the head and roll through the purple patch.

                                                                                              Comment


                                                                                                Tuesday 12th August
                                                                                                ------------------------------------------------------
                                                                                                Close Grip Bench
                                                                                                60 x 5
                                                                                                80 x 5
                                                                                                100 x 5
                                                                                                115 x 5
                                                                                                120 x 3

                                                                                                Parallel Bar Dips
                                                                                                BW x 5
                                                                                                BW + 10kg x 5
                                                                                                BW + 20kg x 5
                                                                                                BW + 30kg x 5,5,5

                                                                                                Seated Tricep Press
                                                                                                31.75 x 8
                                                                                                43.25 x 8
                                                                                                38.75 x 8

                                                                                                Rope Pushdown
                                                                                                26 x 8,8,8
                                                                                                ------------------------------------------------------

                                                                                                Comment


                                                                                                  Wednesday 13th August
                                                                                                  ------------------------------------------------------
                                                                                                  Box Squat
                                                                                                  60 x 5
                                                                                                  80 x 5
                                                                                                  100 x 5
                                                                                                  120 x 5
                                                                                                  130 x 5
                                                                                                  100 x 5

                                                                                                  Glute Machine
                                                                                                  75 x 8
                                                                                                  85 x 8
                                                                                                  102.5 x 8

                                                                                                  Lat Pull Down Machine
                                                                                                  55 x 9,9,9 <alternating between close, medium and wide every 3 reps>

                                                                                                  Seated Row Machine
                                                                                                  45 x 8,8,8

                                                                                                  Seated Behind the Neck Pull Downs (Cable)
                                                                                                  55 x 8
                                                                                                  68 x 8,8,8

                                                                                                  Seated Chest Pull Downs
                                                                                                  68 x 8,8,8

                                                                                                  Leg Extension Machine
                                                                                                  45kg x 50,50,50,30,25,25,25,25,21 <301 reps>
                                                                                                  ------------------------------------------------------

                                                                                                  Switch to box squats for a while to give my body a break. Lots of light back work as I'm away this weekend so have to do bench before I go too and didn't want to fry my back because of this.

                                                                                                  Leg extensions were lots of fun Two of us doing it. Took about 15 mins in total. Obviously found it hard to walk afterwards.

                                                                                                  Comment


                                                                                                    Thursday 14th August
                                                                                                    ------------------------------------------------------
                                                                                                    Barbell Bench Press
                                                                                                    40 x 6
                                                                                                    60 x 5
                                                                                                    80 x 4
                                                                                                    100 x 2
                                                                                                    107.5 x 1
                                                                                                    115 x 5,5,5
                                                                                                    100 x 6 <all paused>

                                                                                                    + some bicep crap
                                                                                                    ------------------------------------------------------

                                                                                                    I'd forgotten I'd pushed the dips quite hard on Tuesday so benching wasn't the smoothest experience. Dropped some weight and got it done anyhow.

                                                                                                    Comment


                                                                                                      Now a personal post.

                                                                                                      Found out on Tuesday that the CFA Level 3 beast had gotten the better of me once again. What's worse is the fact that I got the exact same score this year as last year even though I'd put in 220 solid hours of work in between those dates.

                                                                                                      Anyhow, took it quite hard on Tuesday but onwards and upwards now. Target of 450 study hours for next June. Printed out both fails and hung them up on my wall to constantly remind me of the horrible feeling of seeing those emails when I think for even a second about not studying between now and the first Saturday of next June. Hopefully it'll pay off next August.

                                                                                                      Comment


                                                                                                        Originally posted by Lurker23 View Post
                                                                                                        Now a personal post.

                                                                                                        Found out on Tuesday that the CFA Level 3 beast had gotten the better of me once again. What's worse is the fact that I got the exact same score this year as last year even though I'd put in 220 solid hours of work in between those dates.

                                                                                                        Anyhow, took it quite hard on Tuesday but onwards and upwards now. Target of 450 study hours for next June. Printed out both fails and hung them up on my wall to constantly remind me of the horrible feeling of seeing those emails when I think for even a second about not studying between now and the first Saturday of next June. Hopefully it'll pay off next August.
                                                                                                        Bollix.

                                                                                                        I have a friend you who has sat and failed the fellowship actuarial exam 8 times. Three times by less than 5%.

                                                                                                        Just get it done this time. You've come too far and invested too much not to.
                                                                                                        ‘IF YOU had not committed great sins, God would not have sent a punishment like me upon you.” Genghis Khan

                                                                                                        Comment


                                                                                                          Sorry to hear that. Hard work solves most problems in life imo, you'll get there this time.
                                                                                                          "Worldly wisdom teaches that it is better for reputation to fail conventionally than to succeed unconventionally." - John Maynard Keynes

                                                                                                          Comment


                                                                                                            Tuesday 19th August
                                                                                                            ---------------------------------------------

                                                                                                            Sumo Deadlifts
                                                                                                            70 x 5
                                                                                                            90 x 5
                                                                                                            110 x 5
                                                                                                            130 x 5
                                                                                                            <belt on>
                                                                                                            150 x 5
                                                                                                            170 x 5

                                                                                                            Wide Grip Pull Ups
                                                                                                            BW x 5
                                                                                                            BW + 5kg x 5
                                                                                                            BW + 10kg x 5
                                                                                                            BW + 15kg x 5

                                                                                                            Dumbell Preacher Curls
                                                                                                            15 x 8,8,8

                                                                                                            ------------------------------------

                                                                                                            Deads felt ok. Feels good to make some progress on the wide grip pull ups too.

                                                                                                            Comment


                                                                                                              Wednesday 20th August
                                                                                                              ------------------------------------------------------
                                                                                                              Box Squat
                                                                                                              60 x 5
                                                                                                              80 x 5
                                                                                                              100 x 5
                                                                                                              <belt on>
                                                                                                              120 x 5
                                                                                                              140 x 5

                                                                                                              Glute Machine
                                                                                                              82.5 x 8
                                                                                                              102.5 x 8,8

                                                                                                              Farmers Walks
                                                                                                              Trap Bar + 120kg x 44m
                                                                                                              Trap Bar + 140 kg x 44m
                                                                                                              Trap Bar + 160 kg x 22m x 2 <30 secs rest>

                                                                                                              Seated Ab Machine
                                                                                                              95 x 8,8,8
                                                                                                              ------------------------------------------------------

                                                                                                              All good.

                                                                                                              Comment


                                                                                                                Thursday 21st August
                                                                                                                ------------------------------------------------------
                                                                                                                Close Grip Bench
                                                                                                                40 x 5
                                                                                                                60 x 5
                                                                                                                80 x 3
                                                                                                                100 x 2
                                                                                                                <belt on>
                                                                                                                110 x 1
                                                                                                                120 x 4,5,5 *PB*

                                                                                                                Seated Tricep Push Down
                                                                                                                190 x 8
                                                                                                                240 x 8
                                                                                                                270 x 8
                                                                                                                315 x 8

                                                                                                                ------------------------------------------------------

                                                                                                                Felt nice to hit a PB. Annoyed with the first set of 4 so found some fire and did 5 reps on the subsequent two sets with relative ease.

                                                                                                                Comment


                                                                                                                  Saturday 23rd August
                                                                                                                  ------------------------------------------------------
                                                                                                                  Barbell Bench Press
                                                                                                                  40 x 6
                                                                                                                  60 x 5
                                                                                                                  80 x 4
                                                                                                                  100 x 3
                                                                                                                  110 x 2
                                                                                                                  120 x 1
                                                                                                                  <belt and wrist wraps on>
                                                                                                                  130 x 1
                                                                                                                  132.5 x 1
                                                                                                                  112.5 x 5 <all paused> *PB*

                                                                                                                  incline Dumbell Bench Press
                                                                                                                  26 x 6
                                                                                                                  30 x 6
                                                                                                                  36 x 6
                                                                                                                  <wrist wraps on>
                                                                                                                  44 x 6
                                                                                                                  50 x 6 *PB*

                                                                                                                  Machine Flye
                                                                                                                  55 x 10
                                                                                                                  60 x 10
                                                                                                                  65 x 10

                                                                                                                  Lat Pull Down Machine
                                                                                                                  35 x 9,9 <mixing grips every 3 reps>

                                                                                                                  Seated Row Machine
                                                                                                                  55 x 8,8,8

                                                                                                                  Face Pulls
                                                                                                                  30.25 x 8,8,8

                                                                                                                  Farmers Walks
                                                                                                                  Trap Bar + 130kg x 22m
                                                                                                                  Trap Bar + 150kg x 22m
                                                                                                                  Trap Bar + 170kg x 22m *PB*
                                                                                                                  ------------------------------------------------------

                                                                                                                  Nice to hit a few PBs! Wanted the 50s incline for a decent amount of reps for quite some time. Stumbling around on the farmer's like a drunk but I'll take it.

                                                                                                                  Really good week of training. Keep at it hard.

                                                                                                                  Comment


                                                                                                                    Monday 25th August
                                                                                                                    ---------------------------------------------
                                                                                                                    Sumo Deadlifts
                                                                                                                    70 x 5
                                                                                                                    90 x 5
                                                                                                                    110 x 4
                                                                                                                    130 x 3
                                                                                                                    <belt on>
                                                                                                                    150 x 2
                                                                                                                    165 x 1
                                                                                                                    175 x 5

                                                                                                                    Wide Grip Pull Ups
                                                                                                                    BW x 5
                                                                                                                    BW + 5kg x 5
                                                                                                                    BW + 10kg x 5
                                                                                                                    BW + 16kg x 3
                                                                                                                    -------------------------------------

                                                                                                                    All good. Making progress.

                                                                                                                    Comment


                                                                                                                      Tuesday 26th August
                                                                                                                      --------------------------------------------------
                                                                                                                      Barbell Bench Press
                                                                                                                      40 x 6
                                                                                                                      60 x 5
                                                                                                                      80 x 4
                                                                                                                      100 x 3
                                                                                                                      <belt and wrist wraps on>
                                                                                                                      112.5 x 2
                                                                                                                      122.5 x 5,5,5
                                                                                                                      110 x 5 <all paused>

                                                                                                                      Incline Dumbell Bench Press
                                                                                                                      24 x 6
                                                                                                                      30 x 6
                                                                                                                      36 x 6
                                                                                                                      <wrist wraps on>
                                                                                                                      44 x 6
                                                                                                                      50 x 6

                                                                                                                      Machine Flye
                                                                                                                      55 x 10
                                                                                                                      65 x 10
                                                                                                                      75 x 10
                                                                                                                      ----------------------------------------------------------

                                                                                                                      Pressed for time this week so had to bench again already. Surprisingly strong.

                                                                                                                      Comment


                                                                                                                        Wednesday 27th August
                                                                                                                        ------------------------------------------------------
                                                                                                                        Box Squat
                                                                                                                        60 x 5
                                                                                                                        80 x 5
                                                                                                                        100 x 5
                                                                                                                        <belt on>
                                                                                                                        120 x 3
                                                                                                                        140 x 1
                                                                                                                        145 x 5,5,5
                                                                                                                        ------------------------------------------------------

                                                                                                                        Not too shabby at all.

                                                                                                                        Comment


                                                                                                                          Thursday 28th August
                                                                                                                          ------------------------------------------------------
                                                                                                                          Close Grip Bench
                                                                                                                          40 x 5
                                                                                                                          60 x 5
                                                                                                                          80 x 3
                                                                                                                          100 x 3
                                                                                                                          110 x 2
                                                                                                                          120 x 3

                                                                                                                          Dumbbell Preacher Curls
                                                                                                                          15 x 8,8,8 <1 sec up and 4 down>

                                                                                                                          Seated Tricep Push Down
                                                                                                                          235 x 8
                                                                                                                          275 x 8
                                                                                                                          315 x 8

                                                                                                                          Seated Hammer Curls
                                                                                                                          20 x 8,6,6
                                                                                                                          ------------------------------------------------------

                                                                                                                          Comment

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