Shut Up and Squat!

[Lurker23]

Friday 4th December
------------------------------------------------

Ortmayer Deadlift Routine - Week 6

Conventional Deadlift
70 x 5
120 x 4
145 x 3
<belt on>
170 x 2
187.5 x 4,4,4,4
212.5 x 0,1


Gillingham Bench Routine Week 6 - Light Day

Bench Press

90 x 3,3,3,3,3,3,3,3
-----------------------------------------------

That's the end of that. Couldn't get 2 reps on the last warm up set nevermind lift 240 x 2. I'm still recovering from heavy squats and felt flat in the gym today so time to wind down deadlifting until after the nationals.

[Lurker23]

Monday 7th December
------------------------------------------------

Gillingham Bench Routine - Week 7 Heavy Day


Bench Press

Heavy Single: 146 x 1

Working Sets: 131 x 3,3,3,3,3

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

A positive session that got better as it went along. No pain in the elbows so I was able to control the descent much better.

[Lurker23]

Tuesday 8th December
------------------------------------------------

Low Bar Squat
70 x 5
100 x 4
120 x 3
<belt on>
140 x 3
160 x 2
180 x 1
200 x 1
220 x 1
230 x 1
210 x 4,3,3


Gillingham Bench Routine - Light Day

Bench Press

60 x 8
80 x 5
100 x 3
110 x 8,8
-----------------------------------------------

Need to start getting used to singles again. 230 was shaky and I cut it a tad high (less than an inch looking back). Repeat next week to proper depth.

Benching was very smooth and strong.

[Lurker23]

Tuesday 15th December
------------------------------------------------

Gillingham Bench Routine - Week 8 Heavy Day


Bench Press

Heavy Single: 150 x 1

Working Sets: 135 x 3,3,3,3,3

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

I was away in Budapest for the guts of a week so no training.

That equals my PB on the bench and there's definitely a smidge more in the tank (2kg I'd guess). Happy.

[Lurker23]

Thursday 17th December
------------------------------------------------

Low Bar Squat
70 x 5
100 x 4
120 x 3
<belt on>
140 x 3
160 x 2
180 x 1
200 x balls, balls, balls


Gillingham Bench Routine - Light Day Week 8

Bench Press

40 x 5
70 x 5
90 x 3,3,3,3,3,3,3,3

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

We'll call that a light squat day. The plan was 230 x 1 and 215 x 3 x 3. Felt exhausted under the bar.

Walked out the 200 three times and it felt like a max attempt. I couldn't even find a good position for the bar on my back. Complete struggle. No point continuing. Scrap it until Sunday and hope it was just down to tiredness.

[Lurker23]

Sunday 20th December
------------------------------------------------

Low Bar Squat
70 x 5
100 x 4
120 x 3
<belt on>
140 x 3
160 x 2
180 x 1
200 x 1
220 x 1
230 x 1
210 x 5
------------------------------------------------

Slept around 26 hours the past 2 days . That most definitely helped. 210 x 5 is close to my all time best so hopefully can kick on from here.

Narrowed my stance and dropped my pinky from the bar to see if I could get my elbows more under the bar. Vid to follow. Depth is there or thereabouts. Might need to drop another half an inch to be sure.

[Lurker23]

http://www.youtube.com/watch?v=bLyL97QsCEQ

[Lurker23]

Tuesday 22nd December
------------------------------------------------

Gillingham Bench Routine - Week 9 Heavy Day


Bench Press

Heavy Single: 142.5 x 1

Working Sets: 125 x 5,5,5

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

Mehness.

Last ramp up over the next four weeks then a test day

[Lurker23]

Wednesday 23rd December
------------------------------------------------

Low Bar Squat
70 x 5
100 x 4
120 x 3
<belt on>
140 x 2

Gillingham Bench Press Week 9 - Light Day

Bench Press
40 x 6
60 x 6
80 x 4
92.5 x 3
102.5 x 2
112.5 x 8,8

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

Spent about 45 mins stetching and rolling but couldn't losen up the hips enough to squat again after the big session on Sunday.

I was hoping to get one more decent session done before Christmas. Ah well.

[Lurker23]

Thursday 24th December
---------------------------------------------

Pull ups
BW x 5
+5kg x 5
+10kg x 5

Chins
+15kg x5

Dumbbell Rows
30 x 8
45 x 6
50 x 6
45 x 6,6

Varying exercises on the lat pull down x lots

Close Grip Cable Seated Row
55 x 8
75 x 8
92 x 8
102 x 8

Lots of rotator cuff and shoulder stuff

GHR
BW x 8
+10kg x 8
+20kg x 4
BW x 8
---------------------------------------------

That's the lot before Christmas. Not sure when I'll get to a different gym as will be working and normal gym closed until the 4th.

Would love to have a spot for a squat rack and eleiko bar + weights at home.

[Lurker23]

Tuesday 29th December
------------------------------------------------

Gillingham Bench Routine - Week 10 Heavy Day


Bench Press

Heavy Single: 145 x 1

Working Sets: 130 x 3,3,3,3,3

Gillingham Bench Routine - Week 10 Light Day

Bench Press
90 x 3,3,3,3,3,3,3,3
-----------------------------------------------------

My last bench session of the year and most definitely my best. I felt like 155 would've gone up today. Probably due to the christmas bloat

Did the light day as well as it's hard to find a gym that's open this time of the year after work. Better to get it over with.

[Lurker23]

Thursday 31st December
------------------------------------------------

Low Bar Squat
70 x 5
100 x 4
120 x 3
<belt on>
140 x 3
160 x 2
180 x 2
200 x 1
220 x 1
230 x 1
235 x 1
215 x 5
------------------------------------------------

Another promising session to end the year.

Nationals in 4 weeks.

[Lurker23]

Monday 4th January
------------------------------------------------

Gillingham Bench Routine - Week 11 Heavy Day


Bench Press

Heavy Single: 150 x 1

Working Sets: 131 x 3,3,3,3,3

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

From what I remember, the 150 was quite smooth. 154 attempt next week for a new PB.

[Lurker23]

Thursday 8th January
------------------------------------------------

Low Bar Squat
70 x 5
100 x 4
120 x 3
<belt on>
140 x 3
160 x 2
180 x 2
200 x 1
220 x 1
230 x 1
240 x fail
220 x 3
------------------------------------------------

I wasn't expecting the fail there. I felt pretty rough in the warm ups and I couldn't shake off the rust for the one repper. Lost my tightness and got kicked forward. Looking back on the video it looks like I just gave up which is pretty disappointing.

Found my balls and did 220 x 3 afterwards. Funnily enough, the 3rd rep looked quite strong. Possibly another there.

http://www.youtube.com/watch?v=CxSoSZDY8Wg

http://www.youtube.com/watch?v=zwCwMXLFRUU

[Lurker23]

I sorted out my squat comp entry at the end of the month today. I also entered the bench comp just for experience more than anything else. I'd like to the the full power comps later in the year.

I'll do a review of last year at some stage over the weekend.

[Lurker23]

Thursday 8th January
------------------------------------------------

Low Bar Squat
70 x 5
100 x 4
120 x 3
<belt on>
140 x 3
160 x 2
180 x 2
200 x 1
220 x 1
230 x 1
240 x fail
220 x 3
------------------------------------------------

I also did the below last Thursday.

-------------------------------------------------------------
Gillingham Bench Routine - Week 11 Light Day

Bench Press
116 x 8,8

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

I've been sick over the weekend so I'll wait until later in the week to squat and try a new bench max.

[Lurker23]

Tuesday 12th January
------------------------------------------------

Gillingham Bench Routine - Week 12 Heavy Day


Bench Press

Heavy Single: 154 x 1 *PB*

Working Sets: 135 x 3,3,3,3,3

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

BOOM! 4kg PB with a bit to spare. That's the 2.5% increase as specified in the program locked in.

Felt like 156kg would've went up today.

[The C Kid]

Sick. Congrats man. Serious numbers.

[Lurker23]

Thursday 14th January
------------------------------------------------

Low Bar Squat
70 x 5
100 x 4
120 x 3
<belt on>
140 x 3
160 x 2
180 x 1
200 x 1
220 x 1
------------------------------------------------

The plan was to work up to 235 as a heavy single and then do 225 x 2. Squats just didn't feel right today so wrote myself off at 220 to live to fight another day. I'm not very happy about it but got to be sensible sometimes.

I'll either do one more heavy day and then taper down for the comp or just do 220 again next week. In two minds tbh.

[Lurker23]

Wednesday 20th January
-----------------------------------------------------

Bench Press (all paused)
40 x 5
60 × 5
80 × 4
100 × 3
120 × 2
130 × 1
140 × 1
130 x 3,3

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

With the Gillingham bench program successfully completed, it's time to practice paused benching seeing as the comp is 10 days away!

That went well. No spotter so went to a weight I knew would be challenging but I'd definitely be able to lift. Happy enough with the outcome.

I'll have a squat session in the next few days and then one very light session early next week in which i'll both squat and bench to keep the blood flowing.

[Lurker23]

Friday 22nd January
------------------------------------------------

Low Bar Squat
70 x 5
100 x 4
120 x 3
<belt on>
140 x 3
160 x 2
180 x 1
200 x 1
210 x 1
220 x 1

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

Smothering with a cold so that 220 was a lot harder than usual. Difficult to breathe properly. No point stressing about it anyway.

That's all the heavy work done before the comp. 1 more light session on Tuesday and we'll see what happens next Fri and Sat.

[Lurker23]

That cold turned into full blown flu this weekend. Spent most of the last few days in bed. I suppose I have to be happy I could do 220 last friday with that setting in.

Still not up to training / doing anything in general so I'm going to cancel that last light session. Hopefully I'll be fully recovered by the time I'm on the platform on Friday.

On the brightside, I now don't have to cut weight!

[Lurker23]

IDFPA National Single Lifts 2016 - The Worx Gym - Gorey - 29th Jan
-------------------------------------------------------------------------------
Weighed in around 7am this morning at 98.3kg. Comfortably under the 100kg limit for my class. Set my opener at 220kg. Walked back to the hotel, got a nice big breakfast and then napped until around 10.

Did some foam rolling in the hotel and arrived back at the venue around 11.15am. My flight was due on around 12pm but they were running about 30 mins behind so just chilled with my hood up in the corner to get my head straight.

I went into the warm up room around midday. 4 racks set up and there was a bit of a scramble them. I felt very weak in the warm ups as I'm still struggling with the flu I had earlier in the week.

Did something like this for warm ups:
60 x 5
100 x 4
120 x 3
140 x 3
160 x 2
180 x 1
200 x 1

160 onwards was very rushed. My own fault as should've started warming up about 15 mins earlier and took my time.

So now our flight was up. I decided to drop my opener to 210kg due to feeling crap in the warm ups as mentioned above. I still had the heaviest opener in my the flight.


Attempt 1: 210kg - good lift - 3 white lights

Comments: Felt ok. Sunk it deep and came up without much hassle.

I told the judges I'd go to 220kg for my next attempt.



Attempt 2: 220kg - no lift - 1 white light and 2 red

Comments: I got red lights from the two side judges for depth (red light = not a good lift) and one white ( white light = good lift). You need two whites for a good lift. Had a conversation with one of them and he said I went to parallel and to sink it in on the next attempt. Actually couldn't believe it as it was definitely deep enough and there was literally a gasp from the audience when the commentator announced no lift. Even the other competitors said it was good. Raging! Out of my control though.



Attempt 3: 225kg - no lift - 3 red lights

Comments: The 225kg was tactical as the 2nd place was trying 220kg on his 3rd attempt with a lower bodyweight so I might as well go higher. No arguments on the fail. I sunk it low after the comments last time but I got stapled coming out of the hole.

Overall result: Tied for first with 210kg lifted but second overall due to the other competitor having a lower bodyweight.

I qualified for the worlds which was the main goal. Very disappointed with being called for depth on the 220kg but thems the breaks. You cant argue with the judges.

Overall down 10kg on my competition squat from last year which is shit but the flu is the main reason for that. Sure there's a video of me doing 210 x 5 a couple of posts above and I did 220 x 3 the week after that. Very annoying! Grrrrrr.

/excuses/justification/rant.

I also noticed the standard was very poor compared to last year. I think the top lifters have jumped ship to the IPF.

Anyhow, benching tomorrow so we'll see how that goes

[The C Kid]

Hard luck bro. The 2nd attempt sounds sick unlucky.

Go again tomorrow. Best of luck.

[Lurker23]

IDFPA National Single Lifts 2016 - The Worx Gym - Gorey - 30th Jan
-------------------------------------------------------------------------------
I went down a little bit later to weigh in than the day before so as to avoid the big queues at 7am. Weighed in at 99kg on the button which was a shade under the 100kg limit for my class. Set my opener at 135kg. Walked back to the hotel, got a huge breakfast, did some foam rolling and popped back to the venue about 10.30am.

My flight was due on around 12.30pm. Seeing as it was my first bench competition, I spent the first 15 mins watching some of the girls bench to get used to the lift commands from the head judge. The pause on the chest was a bit shorter than I thought it would be.

I had made some friends the day before with a few guys who were in my weight class so after that I just had the craic with them for an hour before the warm ups. I felt very relaxed. It was nice to have some people to talk to to take your mind off things.

I started to warm up with some band work trying to activate the shoulders and scaps. 4 benches set up and not as much of a melee as the day before. I felt ok as I progressed through the weights. The only issue was elbow pain due to the squats the previous day.

Warm ups went like this:
Bar x 5
60 x 5
80 x 4
100 x 3
120 x 2
130 x 1

I spent a good 10 mins after the 130 trying to get blood to my elbows with some band work to try and alleviate the pain.

So now our flight was up. There were about 15 lifters in the flight. I had the second heaviest opener at 135kg.

Attempt 1: 135kg - no lift - 3 red lights

Comments: WTF!!! I got set under the bar, the spotter lifted the bar off and the head judge gave the "start" command. I went to lower the bar and it only went down on my left side. I didn't know wtf was going on. Spotter jumps back in and takes the bar off me. It's announced as no lift. Essentially, one of the loaders left the safety bars in that they use when they are changing the weight on the bar before each lift! The head judge came over and said that I'm entitled to repeat attempt 1 at the end of the opening lifts of this flight. Unfortunately, there's only one more lifter after me so I'm back under the bar 2 mins later.


Attempt 1 Part 2: 135kg - good lift - 3 white lights

Comments: A bit slower than I would have like but understandable after what happened above.


Attempt 2: 137.5kg - no lift - 1 white light and 2 red

Comments: I locked out the rep but I got red lights from the two side judges for moving my feet during the lift. Apparently they moved half an inch or so. I wasn't aware my feet were moving at all. Lesson learned.

At this stage I was sitting 4th or 5th in the competition. I knew I'd have to get my last lift to qualify for the worlds so the pressure was on.


Attempt 3: 140kg - good lift - 3 white lights

Comments: Deep breath. Set my feet with more purpose than usual! Spotter lifted out the bar and head judge gave the start command. I lowered the bar to my chest and kept thinking "FEET, FEET, FEET" so much so that I almost forgot to press when the head judge said "press". It was a slow rep but managed to lock it out and I was relieved to see those white lights.


Overall result: 2nd overall with a 140kg paused bench. The winner did 150kg.

I qualified for the worlds which is a bonus. I only had one paused bench session before the competition and entered purely for experience so very happy. I also learned to be cognisant of what my feet are doing when I bench.

I had a lot of fun over the two days and made some new friends which is always good. Disappointed with my squat but I can set that right at the worlds in June.

My next competition will be the Irish full power championships (squat, bench, deadlift on the same day) at the end of April where I'll hopefully qualify for the world full power chsmpionships in Killarney in November.

[Mellor]

Squat: sounds rough on the second attempt. Even more so as it was a gold medal lift. Unfortunately you were forced to increase to chase the gold.
Out of curiosity, after the other guy missed 220kg on his third could you have dropped your third attempt or were you tied to your nominated weight?

Bench: what a start. Spotter screwed you there.
Red lights for the feet aside, was 130/137/140 the plan, or would you have went heavier if attempts 1 and 2 went smoother?

[Lurker23]

Out of curiosity, after the other guy missed 220kg on his third could you have dropped your third attempt or were you tied to your nominated weight?

I'm not 100% sure but I think you're tied into the attempt you declare once the round starts.

Red lights for the feet aside, was 130/137/140 the plan, or would you have went heavier if attempts 1 and 2 went smoother?

The plan the week before was 135/140/145 but then the flu set in so I just went with the flow on the day. Nothing felt very smooth in the warms ups but I knew I could get 135 no matter what so left the opener at that. I might have had 142.5kg on the day but happy with succeeding on my final lift and use that momentum for the next comp.

[LuckyLloyd]

Congrats on the qualification and it sounds like it was a gritty performance despite numerous things outside your control. Getting the flu the week before a comp...unbelievably unfortunate. Great work in here over the past few months to read over.

[Lurker23]

I was in New York all of last week so no training done.

I was quite sick over there the last few days. Flew home yesterday and went to doc. Turns out I have a respiratory tract infection which will take me out of action for all of this week too.

I probably did the competition too early after the flu. Pretty run down right about now.

[Lurker23]

Monday 15th February
------------------------------------------------

Hypertrophy Cycle - Week 1 Day 1

High Bar Squat
60 x 10
80 x 6
100 x 4
120 x 3
132.5 x 10,8,8,8

Dumbbell Walking Lunges
20kg each hand x 7,7

Stiff Legged Deadlift
60 x 5
100 x 3
127.5 x 5,5

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

Still under the weather but I was going loopy without training so gotta be done.

The session was so much harder than it looks. The idea was to stop 3 reps short of failure on each set of the first 2 exercises.

Puked up after set 3 of squats. Suppose I'm not used to high reps. My quads were like jelly after the set of 6 at 80 so obviously they're a lot weaker than I ever realised.

[Lurker23]

Tuesday 16th February
------------------------------------------------

Hypertrophy Cycle - Week 1 Day 2

Wide Grip Bench Press (ring finger on rings)
40 x 8
60 x 6
80 x 4
100 x 8,8,6,5

Military Press
40 x 8
47.5 x 6,6,4

Bent Over Row
40 x 8
60 x 5
80 x 8,8

Dumbbell Lateral Raise
10 x 10,8

Decline Abs
BW x 10, 10

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

Died a death on the last sets of both the wide grip and the military press. Not enjoying this cycle so far but I'm sure the body will get used to it by the end of the week.

[Lurker23]

Thursday 18th February
------------------------------------------------

Hypertrophy Cycle - Week 1 Day 3

Stiff Legged Deadlift
70 x 8
100 x 5
120 x 5
142.5 x 7,7,6

Low Bar Good Morning
60 x 10
95 x 8,8

Front Squat
60 x 8
95 x 8,5,5

Standing Cable Crunch
Stack (48.75) x 12,12

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

All ok apart from front squats. I used to be quite decent at them but my grip/flexibility let me down last night. I need to loosen out my lats in order to get the proper starting position.

[Lurker23]

Friday 19th February
------------------------------------------------

Hypertrophy Cycle - Week 1 Day 4

Incline Barbell Bench Press
40 x 10
60 x 8
80 x 10,8

Incline Dumbbell Press
20 x 10
30 x 10,9

Underhand Pull Ups
BW x 10,7

Decline Abs
BW x 10, 10

Seated Dumbbell Lat Raises
10 x 10,10
-----------------------------------------------------

All good. In and out nice and fast.

Week 1 complete.

[Lurker23]

Monday 22nd February
------------------------------------------------

Hypertrophy Cycle - Week 2 Day 1

High Bar Squat
70 x 8
100 x 6
120 x 4
140 x 10,8,8

Dumbbell Walking Lunges
22.5kg each hand x 8 (each leg)

Stiff Legged Deadlift
70 x 5
135 x 5,5

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

Nowhere near as bad as last week. I've adapted well it seems.

[Lurker23]

Tuesday 23rd February
------------------------------------------------

Hypertrophy Cycle - Week 2 Day 2

Wide Grip Bench Press (ring finger on rings)
40 x 8
60 x 6
80 x 5
100 x 8,8,8,8

Military Press
45 x 10,10,10

Bent Over Row
40 x 8
70 x 5
85 x 8,8

Dumbbell Lateral Raise
10 x 10,10

Decline Abs
BW x 12, 12

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

Much more fluid than last week. Again every set stopped 3 reps before failure.

I kept the same weight on the wide grip bench as I wasn't happy with the results last week. The reps were faster and smoother this week.

[Lurker23]

Thursday 25th February
------------------------------------------------

Hypertrophy Cycle - Week 2 Day 3

Stiff Legged Deadlift
70 x 8
100 x 6
130 x 5
150 x 7,7,6

Low Bar Good Morning
60 x 8
80 x 8
100 8,8

Front Squat
60 x 8
90 x 8,8,6

Standing Cable Crunch
Stack (48.75) + 5kg x 12,12

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

Lowered the weight on front squats to focus on form. Felt good but ran out of steam on the last set.

[Lurker23]

Friday 26th February
------------------------------------------------

Hypertrophy Cycle - Week 2 Day 4

Incline Barbell Bench Press
50 x 10
70 x 8
85 x 8,8

Incline Dumbbell Press
20 x 10
32.5 x 10,10

Underhand Pull Ups
BW x 9,7

Seated Dumbbell Lat Raises
10 x 10,10

Decline Abs
BW + 5kg x 10,8
-----------------------------------------------------

Got this one out of the way on lunch as I'm busy tonight. No real issues.

I'm looking forward to the strength cycle in a few weeks as hypertrophy isn't really my thing. Essentially this program is a list of exercises I genuinely dislike and thus I'm weaker on as I don't do them as often. The aim is to strengthen my weak points.

[Lurker23]

Monday 29th February
------------------------------------------------

Hypertrophy Cycle - Week 3 Day 1

High Bar Squat
70 x 8
100 x 6
125 x 4
142.5 x 11,10,8

Dumbbell Walking Lunges
22.5kg each hand x 8 (each leg)

Stiff Legged Deadlift
70 x 100 x 3
137.5 x 5,5

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

Getting better at this type of training. However, I sweated as much as I can ever remember tonight. Tough going for a fat man.

[Lurker23]

Tuesday 1st March
------------------------------------------------

Hypertrophy Cycle - Week 3 Day 2

Wide Grip Bench Press (ring finger on rings)
40 x 8
60 x 6
80 x 5
92.5 x 4
102.5 x 8,8,8,8

Military Press
40 x 6
47.5 x 8
45 x 8,8

Bent Over Row
45 x 8
70 x 5
85 x 8,8,8

Dumbbell Lateral Raise
10 x 11,10,11

Decline Abs
BW + 5kg x 10,10,8

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

I'm struggling with the military presses straight after benching. Glaring weak point.

[Lurker23]

Thursday 3rd March
------------------------------------------------

Hypertrophy Cycle - Week 3 Day 3

Stiff Legged Deadlift
70 x 8
100 x 6
120 x 6
140 x 4
152.5x 7,8,8

Low Bar Good Morning
70 x 8
102.5 x 10,10,10

Front Squat
60 x 8
92.5 x 7,7,7

Standing Cable Crunch
Stack (48.75) + 10kg x 12,12, 8

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

1000 posts whoop whoop. Only took five and a half years

Struggled with my grip on the front squats. Legs had a couple of more reps.

I feel like I've already put on some size on the program. Feels good.

[Lurker23]

Friday 4th March
------------------------------------------------

Hypertrophy Cycle - Week 3 Day 4

Incline Barbell Bench Press
40 x 10
60 x 8
75 x 4
85 x 10,10

Incline Dumbbell Press
20 x 10
32.5 x 12,12

Underhand Pull Ups
BW x 9,8,6

Seated Dumbbell Lat Raises
10 x 12,11,11

Decline Abs
BW + 5kg x 10,10,8
-----------------------------------------------------

The pump was strong in this one.

Next week is most exercises one rep before failure so it will be quite taxing.

[Lurker23]

Monday 7th March
------------------------------------------------

Hypertrophy Cycle - Week 4 Day 1

High Bar Squat
70 x 6
100 x 5
120 x 5
132.5 x 3
145 x 15,12,11 *Endurance PB *

Dumbbell Walking Lunges
22.5kg each hand x 11 (each leg)

Stiff Legged Deadlift
70 x 5
100 x 3
120 x 3
140 x 5,5

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

This program absolutely kicks you in the balls in week 4. Working sets on the main exercises are performed up to 1 rep before failure.

Must be some form of high bar squat PB. Totally gassed after each set so long recovery times between them. The legs had a couple more reps on each set but I couldn't catch my breath so no choice but to stop. I guessed 15-10-8 so happy to beat that anyway.

Enjoyed the challenge.

[Lurker23]

Tuesday 8th March
------------------------------------------------

Hypertrophy Cycle - Week 4 Day 2

Wide Grip Bench Press (ring finger on rings)
40 x 8
60 x 6
80 x 5
92.5 x 3
105 x 10,10,10,7

Military Press
40 x 6
50 x 10,9,9

Bent Over Row
50 x 8
70 x 5
87.5 x 9,9,10

Dumbbell Lateral Raise
10 x 16,13,12

Decline Abs
BW + 5kg x 15,15,12

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

All good. Surprised myself with the amount of reps I was able to get no some of the exercises.

[Lurker23]

Thursday 10th March
------------------------------------------------

Hypertrophy Cycle - Week 4 Day 3

Stiff Legged Deadlift
70 x 8
100 x 5
120 x 4
140 x 3
157.5 x 10,10,10

Low Bar Good Morning
70 x 8
92.5 x 5
105 x 10,10,10

Front Squat
60 x 8
95 x 8,6,6

Standing Cable Crunch
Stack (48.75) + 20kg x 12,10, 8

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

[Lurker23]

Friday 11th March
------------------------------------------------

Hypertrophy Cycle - Week 4 Day 4

Incline Barbell Bench Press
40 x 10
60 x 8
80 x 3
87.5 x 11,11

Incline Dumbbell Press
20 x 10
32.5 x 15,8

Underhand Pull Ups
BW x 10,7

Seated Dumbbell Lat Raises
10 x 15,12,12

Decline Abs
BW + 5kg x 15,12,12
-----------------------------------------------------

Died on the final set of dumbbells.

Hypertrophy cycle complete. Roll on the strength cycle.

[Lurker23]

Momday 14th March
------------------------------------------------

Strength Cycle - Week 1 Day 1

Low Bar Squat
70 x 5
100 x 4
120 x 3
<belt and wrist wraps on>
140 x 3
160 x 2
180 x 1
190 x 4,4,3

Low Bar Pause Squat (3 secs pause)
132.5 x 7,7

Deadlift
70 x 5
120 x 5
142.5 x 3, 3
-----------------------------------------------------

The first 2 exercises done 2 reps before failure so I think I could've had 6 reps on the first 2 sets of squats. The bar moved very slowly but I suppose that's to be expected as first time with a decent weight on the bar since the nationals.

[Lurker23]

Tuesday 15th March
------------------------------------------------

Strength Cycle - Week 1 Day 2

Competition Grip Bench With Pause
40 x 6
60 x 5
80 x 4
<belt and wrist wraps on>
100 x 3
107.5 x 1
115 x 4,4,3

Military Press
40 x 6
50 x 8,9

Overhand Pull Ups
BW x 9,7

Dumbbell Lateral Raise
12.5 x 12,12

Standing Cable Crunch
Stack (48.75) + 25kg x 12,10
-----------------------------------------------------

Exam today so no training the past few days. Doubling up on workouts tomorrow.

[Lurker23]

Saturday 19th March
------------------------------------------------

Strength Cycle - Week 1 Day 3

Deadlift
70 x 5
100 x 4
120 x 3
140 x 3
160 x 2
180 x 1
195 x 5,5

High Bar Squat
70 x 5
100 x 4
120 x 3
140 x 3
160 x 1
170 x 5,5

GHR
BW x 8,8


Strength Cycle - Week 1 Day 4

Close Grip Bench Press
40 x 5
60 x 5
80 x 4
92.5 x 3
105 x 5,5

Incline Dumbbell Press
20 x 8
30 x 8
42.5 x 8,8

One Arm Dumbbell Row
20 x 8
30 x 8
42.5 x 8,8

Dumbbell Lateral Raise
12.5 x 11,11

Decline Abs
BW + 10kg x 12,12
-----------------------------------------------------

2 days together but had plenty in the tank after it. Not so bad.

[Lurker23]

Monday 21st March
------------------------------------------------

Strength Cycle - Week 2 Day 1

Low Bar Squat
70 x 5
100 x 4
120 x 3
<belt and wrist wraps on>
140 x 3
160 x 2
180 x 1
200 x 3,3,3

Low Bar Pause Squat (3 secs pause)
140 x 5,5

Deadlift
70 x 5
120 x 3
150 x 3,3
-----------------------------------------------------

An extremely low energy session. I did not want to be anywhere near the gym today.

Squats were very difficult as hammies were still sore from the deadlifting and ghr on Saturday.

I got through it anyway.

[Lurker23]

Tuesday 15th March
------------------------------------------------

Strength Cycle - Week 2 Day 2

Competition Grip Bench With Pause
40 x 6
60 x 5
80 x 4
<belt and wrist wraps on>
100 x 3
110 x 1
120 x 3,3,3,3

Military Press
40 x 6
52.5 x 8,8,8

Overhand Pull Ups
BW x 8,7

Dumbbell Lateral Raise
12.5 x 12,11

Standing Cable Crunch
Stack (48.75) + 30kg x 12,10
-----------------------------------------------------

Less control on the bench than I'd like due to sore elbows after yesterday's squats. Everything else was grand.

[Lurker23]

Thursday 24th March
------------------------------------------------

Strength Cycle - Week 2 Day 3

Deadlift
70 x 5
100 x 4
120 x 3
140 x 3
160 x 2
180 x 1
195 x 1
205 x 4,4

High Bar Squat
70 x 5
100 x 4
120 x 3
140 x 3
160 x 2
170 x 1
177.5 x 5

GHR
BW x 8,8
------------------------------------------------

I felt lightheaded on the last few warmup deadlift sets but managed to sort myself out for the working sets. Vid of the squats below.

http://www.youtube.com/watch?v=HkhWQKMisK0

[Lurker23]

Saturday 26th March
------------------------------------------------

Strength Cycle - Week 2 Day 4

Close Grip Bench Press
40 x 5
60 x 5
80 x 4
90 x 3
100 x 2
110 x 5,5

Incline Dumbbell Press
20 x 8
30 x 8
35 x 5
40 x 5
45 x 8,5

One Arm Dumbbell Row
45 x 8,8

Dumbbell Lateral Raise
12.5 x 11,10
------------------------------------------------

[Lurker23]

Sunday 27th March
------------------------------------------------

Strength Cycle - Week 3 Day 1

Low Bar Squat
70 x 5
100 x 4
120 x 3
<belt and wrist wraps on>
140 x 3
160 x 2
180 x 1
195 x 1
205 x 3,3,3

Low Bar Pause Squat (3 secs pause)
142.5 x 5,5

Deadlift
70 x 5
120 x 3
152.5 x 3,3
-------------------------------------------

Hip was sore. Squats tough. All very slow but never in doubt.

[Lurker23]

Tuesday 29th March
------------------------------------------------

Strength Cycle - Week 3 Day 2

Competition Grip Bench With Pause
40 x 6
60 x 5
80 x 4
<belt and wrist wraps on>
100 x 3
107.5 x 1
115 x 1
122.5 x 3,3,3,3

Military Press
40 x 6
55 x 8,8,6

Overhand Pull Ups
BW x 7,5,5

Dumbbell Lateral Raise
12.5 x 11,9,9
-----------------------------------------------------

Not bad. Had 2 reps in the tank on the first few bench sets anyhow.

The rest of the week is light enough building up into the heavy week of the strength cycle next week.

[Lurker23]

Thursday 31st March
------------------------------------------------

Strength Cycle - Week 3 Day 3

Deadlift
70 x 3
100 x 3
137.5 x 3,3

High Bar Squat
70 x 3
100 x 3
120 x 3

GHR
BW x 3,3

Decline Abs
BW + 10kg x 12,10,10
------------------------------------------------

Very quick. Very easy. Enjoyable break before the madness of week 4.

[Lurker23]

Saturday 2nd April
------------------------------------------------

Strength Cycle - Week 3 Day 4

Close Grip Bench Press
40 x 8
52.5 x 6
62.5 x 5
72.5 x 3,3

Incline Dumbbell Press
12.5 x 8
20 x 6
30 × 3,3

One Arm Dumbbell Row
20 x 8
30 x 6
37.5 x 6
45 x 8

Dumbbell Lateral Raise
12.5 x 12,10
------------------------------------------------

[Lurker23]

Monday 4th April
------------------------------------------------

Strength Cycle - Week 4 Day 1

Low Bar Squat
70 x 5
100 x 4
120 x 3
<belt and wrist wraps on>
140 x 3
160 x 2
180 x 1
195 x 1
210 x 3,2,1

Low Bar Pause Squat (3 secs pause)
145 x 2

Deadlift
70 x 5
120 x 3
140 x 3
157.5 x 3,3
-------------------------------------------

Not great. I was happy with 210 for 3 but it went downhill from there.

My hips started to tighten up and I had to stop the pause squats after 2 reps due to sharp pains in my hips coming out of the hole. Sitting on my hole all day in work doesn't help.

[Lurker23]

Tuesday 5th April
------------------------------------------------

Strength Cycle - Week 4 Day 2

Competition Grip Bench With Pause
40 x 6
60 x 5
80 x 4
<belt and wrist wraps on>
100 x 3
107.5 x 1
115 x 1
127.5 x 3,3,3,3

Military Press
40 x 6
55 x 10,10,10

Overhand Pull Ups
BW x 10,8,7

Dumbbell Lateral Raise
15 x 8,8,8
-----------------------------------------------------

The top sets on the bench were very difficult. Not much control on the way down due to elbow pain from the squats yesterday. I'm pretty beat up at the minute.

[Lurker23]

Thursday 7th April
------------------------------------------------

Strength Cycle - Week 4 Day 3

Deadlift
70 x 5
100 x 4
120 x 3
140 x 3
160 x 2
180 x 1
200 x 1
215 x 5,3 *PB*

High Bar Squat
70 x 5
100 x 4
120 x 3
140 x 3
160 x 2
180 x 1
187.5 x 6

GHR
BW +2.5kg x 8,7,6
------------------------------------------------

Best session in a long time. Pretty sure the 215 for 5 is a PB. That puts me on a max of around 250 which would be a 7.5kg increase on my current max.

Squats went well after the hip issues earlier in the week. Happy with the 6 reps after deadlifting.

[Lurker23]

Friday 8th March
------------------------------------------------

Strength Cycle - Week 4 Day 4

Close Grip Bench Press
40 x 6
60 x 5
80 x 4
100 x 2
107.5 x 1
115 x 5,5

Incline Dumbbell Press
30 x 8
40 x 8

One Arm Dumbbell Row
30 x 8
47.5 x 8,8

Dumbbell Lateral Raise
15 x 10,9,8

Standing Cable Crunch
Stack (48.75) + 30kg x 12,12,11
------------------------------------------------

Incline benching felt good. Elbows quite burny and tender after it though so couldn't go very heavy on the incline dumbbell press.

Strength cycle complete.