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    Originally posted by Mellor View Post
    What sort of stuff does this entail.

    A far cry from strongman session in the park
    Haha yeah the complete opposite alright!

    The focus is on breathing and bracing correctly from the core whilst going through a number of exercise such as:
    • variations of planks and ab twists, reverse ab work
    • different forms of glute work (e.g single leg bridges with leg extension often with a ball in between your quads for added difficulty, supermans)
    • leg work (e.g. quarter squat holds working gradually down into full squat holds, wall squats with arm extension. single squats, side-lying hip raises),
    • spinal work (cat/camel, lumbar extension exercises)
    • some balance work with your eyes closed
    • shoulder work (shoulder circles, YTWL lying face down on the floor, scap retractions)


    My posture is completely changed after a session. Much more upright.

    I'm also still doing around 30mins of physio work on my own 5 or 6 nights a week. It entails some of the exercises mentioned above plus a few more based on my weaknesses. A lot are essentially the exact same exercises that I used to spend 30 mins going through before a workout (I think I listed them out somewhere near the start of the log). I neglected them for too long due to complacency. I'll have to make time for them going forward until I regain competency in the movements again. After that I should be able to bring it down to 2-3 times a week for maintenance.

    The plan is to keep doing pilates once a week over the next few months and then switch to doing at home myself once I become comfortable with the movements.

    Comment


      Thursday 4th August
      -------------------------------------------------

      Usual physio stuff

      High Bar Squat
      60 x 5
      80 x 5
      100 x 5,5,5

      Dead Hang Pull Ups
      BW x 5,5,5

      Rotator cuff work + face pulls + lateral raise + biceps + serrano press
      -----------------------------------------

      The squats felt really good tonight. 100% pain free and the movement itself was very smooth.

      Lots of effort put into keeping the small stuff ticking over lately. Saving some energy for the bench max attempt on Sunday.

      Comment


        Saturday 6th August
        -------------------------------------------------

        High Bar Squat
        60 x 5
        80 x 5
        100 x 5,5

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

        I was in a gym with a mate giving him some tips on the big 3 and took the time to do a few sets.

        Comment


          Sunday 7th August
          ---------------------------------------------

          Competition Bench Press (paused)
          60 x 5
          80 x 4
          100 x 3
          120 x 2
          <belt and wraps on>
          135 x 1
          145 x 1
          152.5 x 1 *PB*

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

          Pretty bad headache this morning and didn't feel great under the bar but managed to eek out a 5kg PB.I played it safe in all honesty but happy to lock in some gains. Should be capable of 154-155 on a good day.

          Paused bench max as of June 16 = 147.5kg --> +5kg (+3.4%)

          Lifetime paused bench as of Feb 16 = 140kg --> +12.5kg (+8.9%)

          Astounded I've made so much progress on the bench in the past 6 months. Hopefully I can keep the momentum going. My bodyweight is down to about 97kg also. Working my way down to 93kg and going to switch to the IPF from the IDFPA.

          Last edited by Lurker23; 07-08-16, 18:17.

          Comment


            Monday 8th August (Afternoon)
            ---------------------------------------------

            Pilates Class (Intermediate) - 60 mins

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

            It could have been the pizza the night before but that was more difficult than previous sessions.

            Comment


              Monday 8th August (Evening)
              ---------------------------------------------

              Sumo (ish) Deadlift
              60 x 5
              100 x 5
              120 x 5
              140 x 5,5

              plus pull ups, dumbbell rows, serrano press, some external rotation work, biceps and lat raises.

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

              Sumos felt awkward and the weight felt heavy. It's just a matter of getting used to it again.

              Comment


                Tuesday 9th August
                ---------------------------------------------

                Close Grip Bench Press
                Bar x 5
                60 x 5
                80 x 4
                100 x 3
                120 x 2
                <belt and wraps on>
                135 x 1
                142.5 x 1 *PB*
                150 x 1 *PB*

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

                From what I can recall that's a 15kg PB on the close grip. My upper body strength is through the roof at the minute.

                Comment


                  What do you think you could do for a touch and go?

                  Comment


                    Originally posted by Mellor View Post
                    What do you think you could do for a touch and go?
                    160kg seems about right.

                    Comment


                      Thursday 11th August
                      -------------------------------------------------

                      Usual physio stuff

                      High Bar Squat
                      60 x 5
                      80 x 5
                      100 x 5
                      110 x 5,5,5

                      Seated Dumbbell Shoulder Press
                      20 x 8
                      30 x 8
                      37.5 x 5
                      30 x 10,10

                      external rotation work + face pulls + barbell shrugs
                      -----------------------------------------

                      Left hip was a bit tight but managed to loosen it out enough to squat. They were grand in the end.

                      Shoulder press was weak due to the tricep work on Tuesday.

                      Comment


                        Monday 15th August (Afternoon)
                        ---------------------------------------------

                        Pilates Class (Intermediate) - 60 mins

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

                        Usual hip/glute area was uncomfortable at the weekend. Walked out of this class with zero pain and lots of tension relieved all around the body.

                        This stuff works wonders.

                        Comment


                          Monday 15th August (Evening)
                          -------------------------------------------------

                          external rotation work

                          Competition Bench Press (Paused)
                          40 x 5
                          60 x 5
                          89 x 4
                          95 x 3
                          105 x 1
                          112.5 x 5 x 5

                          High Bar Squat
                          60 x 5
                          80 x 4
                          100 x 3
                          120 x 6 x 6

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

                          I'm going to give some of Nuckolls free training programs a go. I'm doing the bench specialisation program so bench 3x per week, squat 2x per week and deadlift 2x per week. Deadlift can be once or twice a week but since I'll be starting from a light base, I'll go 2x in the beginning.

                          Plan is to keep pushing the bench while working the squats and deads back to a decent level.

                          With all that said, the above was quite tough. Hello volume. I just have to get used to it again. I'm quite tentative psychologically with squats and deads atm due to the injury. Hopefully that'll wear off soon.

                          Comment


                            Wednesday 17th August
                            -------------------------------------------------

                            usual physio stuff

                            Competition Bench Press (Paused)
                            40 x 5
                            60 x 5
                            75 x 8
                            90 x 6
                            105 x 4,4
                            120 x 3,3

                            Sumo Deads
                            60 x 5
                            100 x 5
                            140 x 3,3,3,3,3,3,3,3

                            RDL
                            100 x 8,8,8

                            Bent Over Barbell Rows
                            60 x 8,8,8,8

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

                            Benching was fine.

                            Just trying to find the groove on deads. It should come back with more practice.

                            Comment


                              Saturday 20th August
                              -------------------------------------------------

                              usual physio stuff

                              Competition Bench Press (Paused)
                              40 x 8
                              60 x 5
                              80 x 3
                              100 x 2
                              110 x 1
                              120 x 8

                              High Bar Squats
                              50 x 5
                              80 x 4
                              100 x 3
                              120 x 8,5,5,5

                              Conventional Deads
                              60 x 5
                              80 x 5
                              100 x 5
                              120 x 3
                              140 x 6,6,6

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

                              Comment


                                Monday 22nd August (Afternoon)
                                -------------------------------------------------

                                Pilates Class (Intermediate) - 60 mins

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

                                Comment


                                  Monday 22nd August (Evening)
                                  -------------------------------------------------

                                  High Bar Squat
                                  70 x 5
                                  100 x 3
                                  115 x 2
                                  130 x 5 x 5

                                  Competition Bench Press (Paused)

                                  60 x 5
                                  80 x 4
                                  100 x 3
                                  110 x 1
                                  120 x 3,3,3,3
                                  112.5 x 6,6,6

                                  Dumbbell Curls
                                  17.5 x 10,10,10,10
                                  -----------------------------------------

                                  Comment


                                    Tuesday 23rd August
                                    -------------------------------------------------

                                    usual physio stuff

                                    Competition Bench Press (Paused)
                                    60 x 5
                                    75 x 8
                                    90 x 6,6
                                    105 x 5,5
                                    112.5 x 4,4
                                    120 x 3,3,3

                                    Sumo Deads
                                    60 x 5
                                    100 x 3
                                    130 x 2
                                    150 x 3,3,3,3,3,3

                                    RDL
                                    110 x 8,8,8

                                    Dumbbell Row
                                    30 x 10,10,10

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

                                    Lots of volume. I can't train this weekend so had to do consecutive days instead.

                                    Comment


                                      Thursday 25th August
                                      -------------------------------------------------

                                      Competition Bench Press (Paused)
                                      40 x 6
                                      60 x 5
                                      80 x 3
                                      100 x 2
                                      110 x 1
                                      120 x 8

                                      Pull Ups
                                      BW x 8,8,8,8

                                      High Bar Squats
                                      50 x 5
                                      80 x 4
                                      100 x 3
                                      130 x 5,3,3,3

                                      -----------------------------------------
                                      Last edited by Lurker23; 26-08-16, 06:06.

                                      Comment


                                        Tuesday 30th August
                                        -------------------------------------------------

                                        Competition Bench Press (Paused)
                                        60 x 5
                                        80 x 4
                                        100 x 3
                                        110 x 2
                                        120 x 1
                                        127.5 x 3,3,3,3

                                        Dumbbell Curls
                                        17.5 x 10,10,10,10

                                        Beltless High Bar Squats
                                        60 x 5
                                        100 x 3
                                        120 x 2
                                        130 x 1
                                        140 x 1,1,1

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

                                        Grand job. Benching feels easy peasy atm.

                                        First single on 140 was a bit dodgy but the other two were grand. Hips are still a bit stiff but not much pain thankfully. I paused the last single as I was bored :\

                                        Comment


                                          Thursday 1st September
                                          -------------------------------------------------

                                          Competition Bench Press (Paused)
                                          40 x 6
                                          60 x 5
                                          75 x 8
                                          90 x 6,6
                                          105 x 4,4
                                          120 x 3,3
                                          135 x 1,1

                                          Beltless Conventional Deadlifts
                                          70 x 5
                                          110 x 3
                                          140 x 2
                                          160 x 3,3,3

                                          Dumbbell Rows
                                          30 x 12,12,12

                                          RDL
                                          110 x 8,8

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

                                          Benching was fine. More volume than I'm used at lower percentages of my max but fine.

                                          Switched back to conventional deads as sumo was hurting my hips. I'll keep working on flexibility and see how I get on.

                                          Comment


                                            Sunday 4th September
                                            -------------------------------------------------

                                            Competition Bench Press (Paused)
                                            40 x 6
                                            60 x 5
                                            80 x 3
                                            100 x 2
                                            110 x 1
                                            120 x 8

                                            Dead Hang Pull Ups
                                            BW x 8,8,8,8,8

                                            High Bar Squats
                                            70 x 5
                                            100 x 4
                                            120 x 3
                                            140 x 3
                                            140 x 2,2,2

                                            Conventional Deads
                                            70 x 5
                                            100 x 3
                                            120 x 3
                                            140 x 6,6,6,6,6

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

                                            All good. Paused a couple of the squats sets. Squatting feels smoother than it has done since my injury.

                                            Comment


                                              Monday 5th September (Afternoon)
                                              ---------------------------------------------

                                              Pilates Class (Intermediate) - 60 mins

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

                                              I'm loving it more and more every week. Everybody should try pilates at some stage.

                                              Comment


                                                Tuesday 6th September
                                                -------------------------------------------------

                                                Competition Bench Press (Paused)
                                                60 x 5
                                                80 x 4
                                                100 x 3
                                                110 x 2
                                                120 x 2,2,2
                                                112.5 x 5,5,5

                                                Dumbbell Curls
                                                20 x 10,10,10

                                                Beltless High Bar Squats
                                                70 x 5
                                                100 x 3
                                                120 x 2
                                                140 x 1
                                                150 x 3,3,3

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

                                                Squats felt good. Getting a bit more confident with them now.

                                                Comment


                                                  Thursday 8th September
                                                  -------------------------------------------------

                                                  Competition Bench Press (Paused)
                                                  40 x 6
                                                  60 x 5
                                                  80 x 4
                                                  100 x 3
                                                  110 x 2
                                                  120 x 2,2,
                                                  112.5 x 3,3,3

                                                  Beltless Conventional Deadlifts
                                                  70 x 5
                                                  100 x 4
                                                  130 x 3
                                                  150 x 2
                                                  170 x 3,3,3,3,3,3,3,3

                                                  RDL
                                                  120 x 8,8

                                                  Dumbbell Rows
                                                  32.5 x 10,10

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

                                                  Not so bad. Deadlifts felt grand. Probably a token beltless PB.

                                                  Comment


                                                    Saturday 10th September
                                                    -------------------------------------------------

                                                    Competition Bench Press (Paused)
                                                    40 x 6
                                                    60 x 5
                                                    80 x 4
                                                    100 x 3
                                                    110 x 2
                                                    120 x 1
                                                    127.5 x 6 *PB*

                                                    Beltless High Bar Squats
                                                    70 x 5
                                                    100 x 4
                                                    120 x 3
                                                    140 x 2
                                                    160 x 3
                                                    140 x 3 <all paused>

                                                    Beltless Conventional Deads
                                                    70 x 5
                                                    100 x 4
                                                    130 x 3
                                                    150 x 6,6,6

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

                                                    All good. Bench going strong. That was an AMRAP test on the 127.5 set. Anything at or greater than 5 reps means I stick my max up 2.5kg and repeat the cycle.

                                                    Comment


                                                      Monday 12th September (Afternoon)
                                                      -------------------------------------------------

                                                      Pilates Class (Intermediate) - 60 mins

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

                                                      Comment


                                                        Tuesday 14th September
                                                        -------------------------------------------------

                                                        Competition Bench Press (Paused)
                                                        60 x 5
                                                        80 x 4
                                                        100 x 3
                                                        110 x 1
                                                        115 x 5,5,5,5,5

                                                        Dumbbell Curls
                                                        20 x 10,10,10

                                                        Beltless High Bar Squats
                                                        70 x 5
                                                        100 x 4
                                                        120 x 3
                                                        140 x 1
                                                        150 x 6,6,6

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

                                                        Benching was fine.

                                                        Squatting was tough. Time to throw a belt back on.

                                                        Comment


                                                          Thursday 15th September
                                                          -------------------------------------------------

                                                          Competition Bench Press (Paused)
                                                          40 x 10
                                                          60 x 8
                                                          77.5 x 8
                                                          92.5 x 6
                                                          107.5 x 4,4
                                                          122.5 x 3,3

                                                          Beltless Conventional Deadlifts
                                                          70 x 5
                                                          120 x 4
                                                          150 x 3
                                                          170 x 1
                                                          180 x 3,3,3,3,3,3

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

                                                          Now to demolish a pizza and hit up the accessories.

                                                          Comment


                                                            What's your plan with deadlifts for the next while?

                                                            Comment


                                                              Doing a Nuckolls program from strength theory at the minute. I'll keep running that until I cant make progress.

                                                              The general plan is don't get injured lol.

                                                              Comment


                                                                Sunday 18th September
                                                                -------------------------------------------------

                                                                Competition Bench Press (Paused)
                                                                40 x 6
                                                                60 x 5
                                                                80 x 4
                                                                100 x 3
                                                                112.5 x 2
                                                                122.5 x 8

                                                                High Bar Squats
                                                                70 x 5
                                                                100 x 4
                                                                120 x 3
                                                                140 x 2
                                                                <belt on>
                                                                160 x 1
                                                                170 x 3,3,3

                                                                Conventional Deads
                                                                70 x 5
                                                                100 x 4
                                                                130 x 3
                                                                <belt on>
                                                                150 x 6,6,6,6

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

                                                                Great session. Everything felt smooth.

                                                                Nice to put the belt back on.

                                                                Comment


                                                                  Monday 19th September (Afternoon)
                                                                  ---------------------------------------------

                                                                  Pilates Class (Intermediate) - 60 mins

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

                                                                  New instructor. More advanced positions. It was much tougher but glad to be challenged. Difficult to haul my fat ass into some of the positions

                                                                  Comment


                                                                    Tuesday 20th September
                                                                    -------------------------------------------------

                                                                    Competition Bench Press (Paused)
                                                                    60 x 5
                                                                    80 x 4
                                                                    100 x 3
                                                                    112.5 x 1
                                                                    122.5 x 3,3,3,3
                                                                    115 x 6,6,6


                                                                    High Bar Squats
                                                                    70 x 5
                                                                    100 x 4
                                                                    120 x 3
                                                                    140 x 1
                                                                    <belt on>
                                                                    155 x 6,6,6

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

                                                                    Benching still feels super. The 3x a week is helping me find my groove. Heavyish volume too.

                                                                    Squatting felt better than the 150 last week.

                                                                    Comment


                                                                      Thursday 22nd September
                                                                      -------------------------------------------------

                                                                      Competition Bench Press (Paused)
                                                                      40 x 8
                                                                      60 x 5
                                                                      77.5 x 8
                                                                      92.5 x 6,6
                                                                      107.5 x 5,5
                                                                      115 x 4,4
                                                                      122.5 x 3,3,3

                                                                      Conventional Deadlifts
                                                                      70 x 5
                                                                      120 x 4
                                                                      150 x 3
                                                                      <belt on>
                                                                      170 x 2
                                                                      182.5 x 1
                                                                      192.5 x 3,3,3,3

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

                                                                      Not getting time to do the accessory work which is annoying but it's encouraging that my strength is starting to come back.

                                                                      Comment


                                                                        Monday 26th September
                                                                        -------------------------------------------------

                                                                        Competition Bench Press (Paused)
                                                                        60 x 5
                                                                        80 x 4
                                                                        100 x 3
                                                                        112.5 x 2
                                                                        <belt on>
                                                                        122.5 x 8

                                                                        Pull Ups
                                                                        BW x8,8,8,6

                                                                        High Bar Squats
                                                                        60 x 5
                                                                        100 x 4
                                                                        120 x 3
                                                                        <belt on>
                                                                        140 x 3
                                                                        160 x 2
                                                                        180 x 3,3,3

                                                                        Conventional Deads
                                                                        70 x 5
                                                                        110 x 4
                                                                        <belt on>
                                                                        150 x 6,6,6,6,6

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

                                                                        In Lanzarote atm. 7am session. Quite warm but plenty of fluids and I got through it ok. Still very manageable weights on all exercises. Feels great to have a heavyish weight under my belt again.

                                                                        Comment


                                                                          Wednesday 28th September
                                                                          -------------------------------------------------

                                                                          Competition Bench Press (Paused)
                                                                          40 x 8
                                                                          60 x 5
                                                                          80 x 4
                                                                          100 x 3
                                                                          120 x 1
                                                                          130 x 3,3,3,3
                                                                          115 x 8,8,7


                                                                          High Bar Squats
                                                                          60 x 5
                                                                          100 x 4
                                                                          120 x 3
                                                                          140 x 1
                                                                          <belt on>
                                                                          160 x 6,6,6

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

                                                                          Bench was tough. Different setup on hols so everything feels alien.

                                                                          Squats were easy.

                                                                          Comment


                                                                            Friday 30th September
                                                                            -------------------------------------------------

                                                                            Competition Bench Press (Paused)
                                                                            40 x 8
                                                                            60 x 5
                                                                            77.5 x 8
                                                                            92.5 x 6,6
                                                                            107.5 x 5,5
                                                                            122.5 x 3,3,3
                                                                            137.5 x 1,1

                                                                            Conventional Deadlifts
                                                                            70 x 5
                                                                            110 x 4
                                                                            150 x 3,3,3,3

                                                                            RDL
                                                                            110 x 8,8

                                                                            Dumbbell Row
                                                                            30 x 8,8

                                                                            Biceps and Triceps stuff
                                                                            -----------------------------------------

                                                                            Comment


                                                                              Sunday 2nd October
                                                                              -------------------------------------------------

                                                                              Competition Bench Press (Paused)
                                                                              60 x 5
                                                                              80 x 4
                                                                              100 x 3
                                                                              112.5 x 2
                                                                              <belt on>
                                                                              122.5 x 8

                                                                              High Bar Squats
                                                                              60 x 5
                                                                              100 x 4
                                                                              120 x 3
                                                                              <belt on>
                                                                              140 x 3
                                                                              160 x 2
                                                                              175 x 1
                                                                              190 x 3,3,3

                                                                              Conventional Deads
                                                                              70 x 5
                                                                              110 x 4
                                                                              140 x 3
                                                                              <belt on>
                                                                              170 x 2
                                                                              190 x 1
                                                                              210 x 1
                                                                              220 x 1

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

                                                                              Very happy with the session. Good progress on deads and squats.

                                                                              Comment


                                                                                Monday 3rd October (Afternoon)
                                                                                ---------------------------------------------

                                                                                Pilates Class (Intermediate) - 60 mins

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

                                                                                Excellent class. Lots of ring work.

                                                                                Comment


                                                                                  Tuesday 4th October
                                                                                  -------------------------------------------------

                                                                                  Competition Bench Press (Paused)
                                                                                  40 x 8
                                                                                  60 x 5
                                                                                  80 x 4
                                                                                  100 x 3
                                                                                  122.5 x 2,2,2
                                                                                  115 x 5,5,5

                                                                                  High Bar Squats
                                                                                  60 x 5
                                                                                  100 x 4
                                                                                  120 x 3
                                                                                  140 x 2
                                                                                  <belt on>
                                                                                  155 x 1
                                                                                  165 x 6,6,6

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

                                                                                  All felt great. Gaining more confidence with each session.

                                                                                  Comment


                                                                                    Thursday 7th October
                                                                                    -------------------------------------------------

                                                                                    Competition Bench Press (Paused)
                                                                                    40 x 8
                                                                                    60 x 5
                                                                                    80 x 5
                                                                                    92.5 x 4
                                                                                    107.5 x 3
                                                                                    115 x 3,3
                                                                                    122.5 x 2,2

                                                                                    Conventional Deadlifts
                                                                                    70 x 5
                                                                                    110 x 4
                                                                                    150 x 3
                                                                                    <belt on>
                                                                                    170 x 1
                                                                                    180 x 3,3,3,3,3,3,3,3

                                                                                    Dumbbell Row
                                                                                    30 x 10,10,10
                                                                                    -----------------------------------------

                                                                                    Comment


                                                                                      Saturday 8th October
                                                                                      -------------------------------------------------

                                                                                      Competition Bench Press (Paused)
                                                                                      40 x 8
                                                                                      60 x 5
                                                                                      80 x 4
                                                                                      100 x 3
                                                                                      110 x 2
                                                                                      <belt on>
                                                                                      120 x 1
                                                                                      130 x 6 *PB*

                                                                                      High Bar Squats
                                                                                      70 x 5
                                                                                      100 x 4
                                                                                      120 x 3
                                                                                      <belt on>
                                                                                      140 x 3
                                                                                      160 x 2
                                                                                      172.5 x 1
                                                                                      185 x 1
                                                                                      195 x 3,3

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

                                                                                      Everything felt heavy and shite so happy with the outcome. 5 or more reps on the bench meant up the weight on the program by 2.5kg and start again.

                                                                                      Estimated pause max is now 157.5kg.

                                                                                      Comment


                                                                                        Tuesday 11th October
                                                                                        -------------------------------------------------

                                                                                        Competition Bench Press (Paused)
                                                                                        40 x 8
                                                                                        60 x 5
                                                                                        80 x 4
                                                                                        100 x 3
                                                                                        110 x 2
                                                                                        117.5 x 5,5,5,5,5

                                                                                        High Bar Squats
                                                                                        60 x 5
                                                                                        100 x 4
                                                                                        120 x 3
                                                                                        140 x 2
                                                                                        <belt on>
                                                                                        160 x 1
                                                                                        170 x 6,6,6

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

                                                                                        Bench felt extremely easy. Very happy with it.

                                                                                        Squats were fine. Good to get some volume in.

                                                                                        Comment


                                                                                          Thursday 13th October
                                                                                          -------------------------------------------------

                                                                                          Competition Bench Press (Paused)
                                                                                          40 x 8
                                                                                          60 x 5
                                                                                          80 x 8
                                                                                          92.5 x 6,6
                                                                                          110 x 4,4
                                                                                          125 x 3,3

                                                                                          Conventional Deadlifts
                                                                                          70 x 5
                                                                                          120 x 4
                                                                                          150 x 3
                                                                                          <belt on>
                                                                                          170 x 2
                                                                                          180 x 1
                                                                                          190 x 3,3,3,3,3,3

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

                                                                                          Fine. I think I tweaked my knee during the squats on Tuesday. It doesn't feel great. Might wait until Sunday to do the weekend session.

                                                                                          Comment


                                                                                            Sunday 16th October
                                                                                            -------------------------------------------------

                                                                                            Competition Bench Press (Paused)
                                                                                            60 x 5
                                                                                            80 x 4
                                                                                            100 x 3
                                                                                            115 x 1
                                                                                            125 x 7

                                                                                            High Bar Squats
                                                                                            70 x 5
                                                                                            100 x 4
                                                                                            120 x 3
                                                                                            140 x 2
                                                                                            <belt on>
                                                                                            160 x 2
                                                                                            180 x 1
                                                                                            190 x 1
                                                                                            200 x 3

                                                                                            Conventional Deads
                                                                                            70 x 5
                                                                                            120 x 4
                                                                                            <belt on>
                                                                                            150 x 3
                                                                                            170 x 6,6,6,6

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

                                                                                            Nice to hit 200 for a triple. It's been a while. Knee is quite painful though. Ice it later and might only do light squats next week.

                                                                                            Comment


                                                                                              Monday 17th October (Afternoon)
                                                                                              ---------------------------------------------

                                                                                              Pilates Class (Intermediate) - 60 mins

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

                                                                                              The class never fails to kick my ass. Struggled mightily with glute work after squats and deads yesterday.

                                                                                              Comment


                                                                                                Tuesday 18th October
                                                                                                -------------------------------------------------

                                                                                                Competition Bench Press (Paused)
                                                                                                40 x 8
                                                                                                60 x 5
                                                                                                80 x 4
                                                                                                100 x 3
                                                                                                115 x 2
                                                                                                125 x 3,3,3,3
                                                                                                117.5 x 6,6,6

                                                                                                Front Squats
                                                                                                60 x 5
                                                                                                80 x 5
                                                                                                100 x 3,3,3

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

                                                                                                My rack position on front squats is brutal. Should come back with time. I'll work these up slowly.

                                                                                                Comment


                                                                                                  Thursday 20th October
                                                                                                  -------------------------------------------------

                                                                                                  Competition Bench Press (Paused)
                                                                                                  40 x 8
                                                                                                  60 x 5
                                                                                                  80 x 8
                                                                                                  92.5 x 6,6
                                                                                                  110 x 4,4
                                                                                                  125 x 3,3,3

                                                                                                  Conventional Deadlifts
                                                                                                  70 x 5
                                                                                                  120 x 4
                                                                                                  150 x 3
                                                                                                  <belt on>
                                                                                                  170 x 2
                                                                                                  190 x 1
                                                                                                  202.5 x 3,3,3,3

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

                                                                                                  One of those days when the bar felt heavy. Never in doubt of missing a rep but I just felt very lethargic.

                                                                                                  Comment


                                                                                                    Sunday 23rd October
                                                                                                    -------------------------------------------------

                                                                                                    Competition Bench Press (Paused)
                                                                                                    60 x 5
                                                                                                    80 x 4
                                                                                                    100 x 3
                                                                                                    115 x 2
                                                                                                    125 x 6

                                                                                                    Dead Hang Pull Ups
                                                                                                    BW x 8,8,8,8

                                                                                                    High Bar Squats
                                                                                                    70 x 5
                                                                                                    100 x 4
                                                                                                    120 x 3
                                                                                                    140 x 2
                                                                                                    <belt on>
                                                                                                    160 x 2
                                                                                                    180 x 1
                                                                                                    195 x 1
                                                                                                    205 x 1

                                                                                                    Conventional Deads
                                                                                                    70 x 5
                                                                                                    120 x 4
                                                                                                    <belt on>
                                                                                                    150 x 3
                                                                                                    170 x 6,6,6,6,6

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

                                                                                                    Everything felt heavy.

                                                                                                    Planned on going a bit heavier than 205 on squats but it moved slowly so wrapped it up there.

                                                                                                    Comment


                                                                                                      Originally posted by Lurker23 View Post
                                                                                                      Front Squats
                                                                                                      60 x 5
                                                                                                      80 x 5
                                                                                                      100 x 3,3,3

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

                                                                                                      My rack position on front squats is brutal. Should come back with time. I'll work these up slowly.
                                                                                                      If you work then up really slow, I might catch you for the first time ever. Really slow...

                                                                                                      Comment


                                                                                                        Originally posted by Mellor View Post
                                                                                                        If you work then up really slow, I might catch you for the first time ever. Really slow...
                                                                                                        Ha. Your miles ahead of me in terms of wilks anyhow

                                                                                                        Comment


                                                                                                          Monday 24th October (Afternoon)
                                                                                                          ---------------------------------------------

                                                                                                          Pilates Class (Intermediate) - 60 mins

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

                                                                                                          Got my ass kicked again. Felt great afterwards.

                                                                                                          Comment


                                                                                                            Tuesday 25th October
                                                                                                            -------------------------------------------------

                                                                                                            Competition Bench Press (Paused)
                                                                                                            40 x 8
                                                                                                            60 x 5
                                                                                                            80 x 4
                                                                                                            100 x 3
                                                                                                            112.5 x 2
                                                                                                            125 x 1
                                                                                                            132.5 3,3,3,3
                                                                                                            117.5 x 8,8,7

                                                                                                            Front Squats
                                                                                                            40 x 5
                                                                                                            70 x 5
                                                                                                            <belt on>
                                                                                                            100 x 3
                                                                                                            110 x 3,3,3

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

                                                                                                            Missed the last rep on the 117.5 bench sets. Lots of volume took its toll.

                                                                                                            Front squat grip felt much more comfortable today.

                                                                                                            Comment


                                                                                                              Saturday 29th October
                                                                                                              -------------------------------------------------

                                                                                                              Competition Bench Press (Paused)
                                                                                                              40 x 8
                                                                                                              60 x 5
                                                                                                              80 x 4
                                                                                                              100 x 3
                                                                                                              120 x 2
                                                                                                              <belt on>
                                                                                                              130 x 1
                                                                                                              140 x 1
                                                                                                              147.5 x 1
                                                                                                              155 x 1 *PB*

                                                                                                              High Bar Squat
                                                                                                              70 x 5
                                                                                                              120 x 4
                                                                                                              150 x 3
                                                                                                              <belt on>
                                                                                                              170 x 2
                                                                                                              190 x 1
                                                                                                              200 x 1
                                                                                                              210 x 1
                                                                                                              217.5 x fail

                                                                                                              Conventional Deadlift
                                                                                                              70 x 5
                                                                                                              120 x 4
                                                                                                              150 x 3
                                                                                                              <belt on>
                                                                                                              170 x 2
                                                                                                              190 x 1
                                                                                                              210 x 1
                                                                                                              230 x 1
                                                                                                              240 x 1
                                                                                                              245 x 1 *PB*
                                                                                                              -----------------------------------------

                                                                                                              Impromptu test day. All done at 99kg bodyweight. That's about a 15kg improvement on my best ever total.

                                                                                                              Bench wouldn't have counted in a comp as I lost the groove of the bar on the way back up and it dropped down a couple of inches before I could press it out. My ass also probably rose up off the bench due to this.

                                                                                                              210 on high bar squats will have to do for now. Should see a good improvement here when I switch back to low bar.

                                                                                                              Deads popped up off the floor with surprising velocity. There's more than 245 in the tank. That's either a PB or equals my previous one.

                                                                                                              I'll post up vids when I get the chance. Delighted with the progress I've made since my back injury.

                                                                                                              The plan is to cut down to <93kg and compete in an IPF national qualifier early next year (probably Jan).
                                                                                                              Last edited by Lurker23; 01-11-16, 06:54.

                                                                                                              Comment


                                                                                                                Tuesday 1st November
                                                                                                                -------------------------------------------------

                                                                                                                Competition Bench Press (Paused)
                                                                                                                40 x 8
                                                                                                                60 x 5
                                                                                                                80 x 5,5,5

                                                                                                                Front Squats
                                                                                                                60 x 5
                                                                                                                80 x 5
                                                                                                                <belt on>
                                                                                                                100 x 3
                                                                                                                120 x 3,3,3

                                                                                                                Dumbbell Curls
                                                                                                                15 x 12,12,12

                                                                                                                Face Pulls
                                                                                                                25 x 12,12,12
                                                                                                                -----------------------------------------

                                                                                                                Deload. Highly unenjoyable but needed.

                                                                                                                Comment


                                                                                                                  Thursday 3rd November
                                                                                                                  -------------------------------------------------

                                                                                                                  Competition Bench Press (Paused)
                                                                                                                  40 x 8
                                                                                                                  60 x 5
                                                                                                                  80 x 5,5,5

                                                                                                                  Conventional Deadlifts
                                                                                                                  60 x 5
                                                                                                                  90 x 5
                                                                                                                  120 x 5,5,5

                                                                                                                  Dumbbell Row
                                                                                                                  25 x 12,12,12

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

                                                                                                                  Deload complete.

                                                                                                                  Comment


                                                                                                                    Time to ramp things up starting on Sunday.

                                                                                                                    2x per week bench, 2x per week squat and 2x per week deadlift broken down into a four day lifting schedule.

                                                                                                                    Sun = Squat Day 1, Dead Day 1
                                                                                                                    Mon = Off
                                                                                                                    Tue = Bench Day 1
                                                                                                                    Wed = Off
                                                                                                                    Thurs = Squat Day 2, Dead Day 2
                                                                                                                    Fri = Bench Day 2
                                                                                                                    Sat = Off

                                                                                                                    Sat and Sun days are interchangeable but that's the general plan. Day 1s are the main lift days + some accessory work and Day 2s are the complementary lifts and more accessory work.

                                                                                                                    I'm going to keep following Nuckols' 4 week programs until after the comp in January and go from there.

                                                                                                                    Comment


                                                                                                                      Sunday 6th November
                                                                                                                      -------------------------------------------------

                                                                                                                      Squat Cycle 1 Week 1 Day 1

                                                                                                                      Low Bar Squat
                                                                                                                      70 x 5
                                                                                                                      100 x 4
                                                                                                                      120 x 3
                                                                                                                      <belt on>
                                                                                                                      140 x 3
                                                                                                                      155 x 1
                                                                                                                      167.5 x 5 x 5

                                                                                                                      Barbell Lunges
                                                                                                                      50 x 10,10,10

                                                                                                                      Barbell Glute Bridges
                                                                                                                      70 x 10,10,10

                                                                                                                      Deadlift Cycle 1 Week 1 Day 1

                                                                                                                      Conventional Deadlift
                                                                                                                      70 x 5
                                                                                                                      120 x 4
                                                                                                                      150 x 3
                                                                                                                      <belt on>
                                                                                                                      172.5 x 2
                                                                                                                      182.5 x 3,3,3,3,3,3,3,3

                                                                                                                      GHR
                                                                                                                      BW x 8

                                                                                                                      Dumbbell Row
                                                                                                                      32.5 x 10,10,10
                                                                                                                      -----------------------------------------

                                                                                                                      Very tough. Under time constraints too.

                                                                                                                      Glad to get back to low bar squatting. Felt unnatural but will improve in time.

                                                                                                                      Lunges and bridges were light. Just getting used to the movements.

                                                                                                                      Legs were tired when I started deadlifting but got through the 8 sets in about 20 mins.

                                                                                                                      GHR was supposed to be 3-4 sets but ran out of time. I had nothing left anyhow.

                                                                                                                      Comment


                                                                                                                        Tuesday 8th November
                                                                                                                        -------------------------------------------------

                                                                                                                        Bench Cycle 1 Week 1 Day 1

                                                                                                                        Bench Press
                                                                                                                        40 x 8
                                                                                                                        60 x 6
                                                                                                                        80 x 4
                                                                                                                        100 x 3
                                                                                                                        110 x 2
                                                                                                                        117.5 x 1
                                                                                                                        125 x 5,5,5,5
                                                                                                                        132.5 x 3,3

                                                                                                                        Parallel Bar Dips
                                                                                                                        BW + 20kg x 10,8,6,5

                                                                                                                        Tricep Extensions
                                                                                                                        28.75 x 8
                                                                                                                        38.75 x 8,8,8

                                                                                                                        Dumbbell Press
                                                                                                                        30 x 8,8,8,8

                                                                                                                        Seated Hammer Curls
                                                                                                                        15 x 10,10,9,7
                                                                                                                        -----------------------------------------

                                                                                                                        Volume city. Chest and triceps are fried.

                                                                                                                        Comment


                                                                                                                          Monday 7th November (Afternoon)
                                                                                                                          ---------------------------------------------

                                                                                                                          Pilates Class (Intermediate) - 60 mins

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

                                                                                                                          Lots of glute and hip work. Exactly what I need.

                                                                                                                          Comment

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