[quote]FarmerOwen wrote:
Dude great pr’s! 600 is not a question of if but when you’ll get it! Keep killin’ it![/quote]
Thanks, as the sub-junior record seems to have been put just out of reach, I’m considering going for some wrapped PRs at some point, possibly looking at a “raw with knee wraps” meet to set records or even just for the sake of hitting big numbers in training and hitting my core even more. I’ll definitely be getting some videos up too at some point whether I compete or not, and I think 600lbs in wraps might be achievable with a month or two of practice so that could be a perfect end of year goal if I remain injury free.
I’m going to train a bit later, but nothing too extreme as I’m playing rugby again on Wednesday. That said, I often go in thinking that and come out with a PR, so you never know… !
Squat: w/u with 5x70kg, 4x120kg, 3x160kg, 1x200kg; 1 x 220kg, 1 x 230kg, 2 x 2 x 210kg
Hamstring Curls: 3 x 10-15
KB Single Arm Swings: 3 x 10 each side
Calf Raises: 2 x 10
Ok, could have been better. I know what the issue is with my bar placement: I’m being thrown by the mirror in front of the squat rack, as it’s slightly askew. On the sets with 210kg I ended up getting my body set properly but my head slightly to the one side facing the damn mirror! I’m getting there, just need to keep on top of it so I don’t end up imbalanced. I think I maintained decent positioning overall though, so as I said it wasn’t too bad. BW still too low, eating continues…
Squat: w/u with 5x60kg, 3x100kg, 3x140kg, 2x180kg; 1 x 215kg, 1 x 225kg, 1 x 235kg, 2 x 2 x 215kg
Cable Row: 12 x 70kg, 8 x 95kg, 2 x 6 x 115kg, back down to something for 10 reps or so
Lateral Raises: 12 x 10kg DBs, 2 x 8 x 15kg DBs
Double 5-sec Pause Lateral Raises: 3 x 6 x 5kg DBs
I was using a nice squat bar and 5kg collars, which I believe gave me 25kg bar weight although it could have been 30kg. No collars on warmups, hence the round multiples of 10 there. Squats felt good, a few people commented (as I said, different gym as I’m away for a few days) and were impressed with the weight and depth, so it doesn’t seem there are any issues there. Again, progress continues.
Catching several trains to get home, not able to get to gym.
28th
Squat: w/u with 4x70kg, 3x120kg, 3x160kg; 1 x 210kg (beltless, PR), (added belt) 1 x 230kg, 1 x 235kg, 2 x 3 x 210kg
Deadlift: 2 x 160kg, 1 x 190kg, 1 x 210kg, 1 x 220kg, 1 x 230kg, 9 r/p x 190kg (10-30 secs between reps)
Solid effort. I was pleased with the rest-paused 9 x 190kg, it was surprisingly easy to be honest. I took a quick “progress picture” this morning to check I’m not getting sloppy or anything. Not too bad for my goals, I think my shoulders have improved with my extra focus on them. It’s in a slightly odd pose as I was trying to look straight ahead despite the mirror being off-centre!
Bench: 5 x 70kg, 2 x 3 x 110kg, 1 x 140kg, 2 x 130kg, (it just wasn’t happening, so down I went for some easy volume) 6 x 5 x 110kg
I thought I’d do a quick bench session tonight, but the problem was my triceps were exhausted; I’m not sure why, but they are certainly pretty sore and far below their full strength level, perhaps due to the OHP finisher a couple of days ago. Anyway, I got something done. Better than nothing.
Squat: w/u with 5x70kg, 3x120kg, 3x160kg, 1x200kg; 1 x 220kg, 1 x 230kg, 2 x 2 x 210kg, 2 x 200kg
DB Bicep Curls: 4 x 5-8 reps to failure (very strict and focused) with 12.5kg DBs then 7.5kg DBs
The top sets were not nice. 220kg was paused for about 1.5 secs and fairly good, but 230kg was just slow and uncomfortable, and the doubles were ground out a bit. After rugby earlier I guess that’s not terrible, still got over 500lbs again so hopefully that’s enough to drive progress.
Squat: w/u with 6x70kg, 3x120kg, 3x160kg, 1 x 200kg; 1 x 220kg, 1 x 230kg, 3 x 2, 2 x 1, x 190kg
Muscle Snatches: a few sets between back-off squats, up to 2 x 2 x 70kg
A truly ghoulish session this Halloween, not pleasant. I didn’t get much sleep last night and was tired, and, while I felt ok in the warmup despite this, my lifting skill suddenly vanished as I worked up a sweat. I keep setting my left foot further back than my right, then trying to compensate in various ways, unsuccessfully. 230kg was ok, but after that I lost it completely and had to drop to 190kg to work on form. I hope this technique imbalance isn’t going to be a recurring problem, but with gym mirrors throwing me off it’s harder than it sounds in theory to set up with an even stance. I may have to find a way to face away from the wall.
Squat: w/u with 5x70kg, 3x120kg, 3x160kg, 1x200kg; 2 x 1 x 220kg, 3 x 1 x 200kg
Highbar SQ: 10 x 120kg, 6 x 140kg, 1, 2, x 170kg (all beltless)
I asked someone to video one of my sets, and was disappointed with the extent of the staggered stance and misalignment (due mostly to the mirror). It wasn’t horrendous, but I did notice it despite my trying to correct it.
This means war - I’ll have to attack this problem straight away! With this in mind, I took some easy singles lowbar and then switched to Olympic style squats, ensuring that my stance was correct and trying to avoid looking in the mirror. I plan to use highbar squats at least once or twice a week, along with double overhand DLs, with the aim being to re-educate myself with regard to proper stance and alignment.
Later:
Bench: 3 x 75kg, 2 x 1 x 115kg, 1 x 145kg, 1 x 150kg, 1 x 155kg (342lbs), 9 x 115kg
A nice heavy bench session again today. Pleased to lift 155kg given the time of day and my general fatigue level.
High-bar Squat: w/u with 6x70kg, 4x110kg, 3x150kg; 1 x 180kg, 1 x 190kg (beltless, PR!), 1 x 200kg (belted, PR!), 1 x 180kg, 5 x 150kg
Deadlift (beltless): to 3 x 150kg, 3 x 1 x 180kg (overhand), 4 x 180kg (mixed grip), 6 x 3 x 150kg (overhand)
Machine Rows: 5 x 10 x 77kg
Machine OHP: 3 x 10
I’m pleased with my high-bar performance today, far better than I expected! I hope doing these a couple of times a week will help my powerlifting squat a lot; we’ll have to see how it goes in practice.
Squat: w/u with 5x70kg, 4x110kg, 3x160kg, 1x200kg; 1 x 220kg, 2 x 2 x 200kg
HB Squat: 7 x 2 x 160kg (beltless)
I had someone watch my low-bar squats to check my alignment etc., and squatted from weightlifting blocks rather than a rack to avoid the mirrors. I’m told they looked perfectly good, and they felt ok, so I think I’m getting there now. High-bar squats again for extra work and for some variety; I think I’ll use the next few weeks to push these and my deadlifts and bench a bit more and just go for “max form” on my competition squat, hitting 220-230kg most days without pushing for massive PR’s. I hope this will set me up for a nice run towards 600lbs+ at some point very soon, with improved technique / efficiency.
I do quite like the novelty of HB squats and overhand pulls as well, just that feeling of “doing work” and training for general strength without the need for intricate techniques or bar placement. Much like an Olympic weightlifter when they squat (obviously as assistance) or a strongman with their approach of hitting everything rather than trying to maximize certain lifts despite weak points elsewhere.
Squat: w/u then 1 x 200kg, 1 x 210kg, 1 x 220kg, 2, 1, 1, x 210kg
WG Machine Rows: ramped up then a drop set, top weight 119kg
KB Swings: high reps, alternating hands, to loosen hips - 16kg KB
7th
Rugby Match: a great win! I played about 25 mins, tough work but we won in the last 10 mins.
I’ll probably do a quick bench session later, but nothing too much. My hips and back are quite tired, so I’ll try to recover quickly now before getting back to it tomorrow. A single day off squatting now feels like a deload!
High Bar Squat: 5 x 70kg, 4 x 120kg, 2 x 160kg, 1 x 180kg, 1 x 190kg, (add belt) 1 x 200kg, then switched to low-bar for 1 x 220kg
Deadlift: (DOH) 3 x 160kg, 2 x 190kg (DOH PR? Not sure), 1 x 200kg (mixed grip), 1 x 220kg (+ belt), then 6 x 2 x 160kg (DOH beltless)
Productive session I believe. Felt good, double overhand getting far stronger (and high-bar squat), while the single with 220kg low-bar felt more stable and even too, with a slightly narrower stance than usual. Bench will be later today, as I didn’t train it last night.
