Alex_uk: 40 years in the making

Training Training Logs
3050

Comp day, won’t bore you all with the details was fun, good group of guys some at a decent level, not world records but strong for a chain gym (in both dead and bench people were warming up with my maxes, squats were the only lift I could have drawn level at my peak). Raised some money for a great charity, local kids hospice, one of the guys lifting today had a daughter in there, he brought her along to watch which was touching.

I went 8/9: squat 140, 150, then fail 160, which also tweaked my back, not massive but made me more cautious on deads. (@Cyrrex yes they judged depth and yes some people got no lifted, happy to report I wasn’t one of them, so it’s official now I squat to depth :wink:)

Bench: 100, 110, 115 - weird benching on commands.

Deads: 150, 160, 170 - probably had 180, but really didn’t want to push it to hard on the back, it’s stiff now, got ibuprofen and heat pack.

Good day and they mentioned doing it again in about 4 months time, definitely up for that. Weighed in at 93 fully clothed shoes and all.

The judge was a massive dude, I heard him talking about his lifts with someone else and he was over 800 total, would be good to see him lift instead of judging next time!

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3051

Not bad at all, sounds like you had a great day!

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3052

Great stuff dude! Sounds like you had a blast. Tweaking your back is part of the experience, I’d say.

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3053

This is the piece that people who haven’t competed don’t understand. A 120 gym bench and a 120 comp bench are very different things :joy:

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3054

I did thanks, look forward to doing similar stuff again.

Haha thanks, all part of the fun hey!?

Definitely, I was pleased to get 115 to be honest, I’ll add in paused benches on the regular now just to practice.

Backs still not great, thought it was ok so did a pressing sesh but it’s complaining a lot, despite avoiding spinal loading.

Work:

Conditioning:
6c Burpee wgpu (broken up by the jump, not jumping into the pu - thanks again @T3hPwnisher such a simple switch but makes a massive difference).

10,1, 9,2 8,3 7,4, 6,5 - 11 mins, slow but every rep was a full ROM push up and pull up. Tris were fried by the end.

GS:
Lat pull down: 60kg X 12 X 4 sets
Ohp: 20, 30, 35kg X 5, 42.5kg X 10
Hanging knee raise: 5 X 4 sets
BJJs: red X 12 X 4 sets

S/s (ditched accessories less strain on back):
Lat pd: 60kg X 13 X 3
Ohp: 32.5kg X 23, 10, 10

No rest on SS just back and forth.

Mixing up training for coming period just because I can’t always guarantee getting something done I’ll put Brian’s linear program on hold, and run my own bastardised Alsruhe 531 monstrosity. Basic plan is 531% but starting off far back and hitting 10 for to set of every day, until that becomes impossible, then reassess and either lower reps or drop weight and run up again.

Back off work, accessories and conditioning out of dark horse, back of 3 sets of 80% of top set for the day with amrap as first set. Conditioning something unpleasant for 10 mins at the start, accessories opposite movement banded (i.e. banded bench should have been today) for light fast reps 3 reps 10 sets emom.

Got this session done early today, pager got me out of bed early, so despite being late to bed and knackered I got it done, which is what I need to do, early mornings, before kids wake up and before work, will be the only time I can (nearly) guarantee having time, so need to make that work, got to get to yes!

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3055

Sk glad you got to compete. I empathize for the level of busy-ness. Same here.

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3056

Glad it’s working out for you dude, and congrats on totaling!

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3057

Broken record incoming, trainings not happened lots of excuses but excuses don’t get you any further forward. Exhausted, probably more so than I’ve ever been, it’s affecting my headspace now, got some leave booked soon, need it.

Did something, super minor but it was something, deadlifts up to 120kg X 10 (conventional) and banded squats 60kg & medium bands X 3 emom for 10 mins.

Backs still cranky.

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3058

Something is better than nothing. Just keep grinding and find something quick to do for max return.

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3059

Tonight:

Deads (conv): 60, 100, 120, 140kg X 5
S/s
Bench: 60, 70, 80, 90kg X 5

BB row: 60kg X 10 X 2 sets & dB chest supp row: 25kg X 10
S/s
dB high Inc: 25kg X 10 X 3

Wgpu (internet police approved form); 5, 4, 3, 2, 1
S/s
Dips: 10, 8, 6, 4, 2

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3060

? Wide grip pull up?

3061

Yea sorry laziness on my behalf.

3062

Really? I use:
BTNP (behind the neck press) and OAR (one arm row).

I can’t complain.

Did you find a strong man comp yet? I know you where looking. Try this:

Its a great starting place.

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3063

Haha yea we’re all lazy at heart!

Thanks for the link, just did a search nothing in the South West at all unfortunately (not surprising) but think there’s something in the pipeline for Cornwall in August so I should be ok comp wise, but not performance wise, but there a few months left yet and I’m just aiming not to embarrass myself so just need to string consistent sessions together and take it from there.

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3064

Something:

Ssb: 60, 80, 100, 120kg X 5

Ohp: 20, 40, 50kg X 5
Ss
Wgpu 3 X 3

Emom:
Push press: 60kg X 5
Ss
Wgpu X 3

8 rounds…in 9 mins, blowing too hard at 7, was going to go for more but just got ruined way quicker than expected - 60kg went from being medium/light to heavy quick.

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3065

Oh yeah. EMOMs have this weird way of making a relatively light weight, really heavy. And it does not take long for it to happen. By set 3 I’m normally questioning my self and cursing my ego.

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3066

Good to see you doing at least something.

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3067

Long time no post, I mentioned in Carl’s journal, life just got really far on top of me, definitely not out of the woods, and not sure when that’ll ever happen so whilst I’m in the woods just got to pull my crap together and find a way to get stuff done.

Weight; somewhere around 190, visibly smaller and getting regular comments to let me know that!

Not making any solid plans yet, training will be based around Brian Alsruhe’s conditioning and giant sets.

No change to the main aims, bigger, stronger, fitter in that order.

My regression is pretty big, I’m hoping the rebound will also be big. Trained tonight

Conditioning
50kg sandbag over shoulder/ 6c Burpees
10/1, 9/2, 8/3, 7/4, 6/5 - that took 11 mins, pretty pathetic, going to take some work getting some mettle back as well.

GS
Wide grip pull up: 5 X 4 sets
Axle bench: 48, 58, 68, 78kg X 5
Ab roll, 5 X 4 sets
6c Burpees: 5 X 4 sets

That was it, considered not posting until I made some further steps forward, but a) not posting it makes it easier mentally to just not do it at all and b) I like to be be open and honest and I’ve let myself go, it’s my fault got to own that and move forward.

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3068

Welcome back! I missed reading your posts

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3069

Welcome back!

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