3rd
Rest today, just ~30 mins core stability etc. and a walk. Planning my test day on Sunday and my training for the next 16 weeks, leading up to a likely return to competition with the regional qualifiers on July 26th.
5th - SQUAT TEST -
Squat: w/u with 3x70kg, 3x110kg, 2x150kg; 1 x 170kg, 1 x 190kg, 1 x 200kg, 1 x 205kg (PR from last meet), 1 x 210kg, M x 215kg (would = gym PR)
Pull-throughs: 15, 10, 10, 8, x full stack (95kg)
Hamstring Curls: 12 x 75kg, 3 x 10 x 85kg
Ab. Pulldowns: 4 sets
Squats went pretty well - plenty of recent PBs, and just narrowly missed an all-time PR-equalling 215kg (474 lbs). If I’d gone for it without the 210kg (463 lbs) first, I probably would have had it. Given that I was using a thick bar (which may be more than 20kg) and I didn’t include the weight of the collars, I think it’s safe to say I’m back to my best!
6th
Bench: w/u with 10x60kg, 4x100kg; 2 x 5 x 120kg, 2 x 3 x 120kg
Superset with -
Bent-Over DB Rows (both arms): 10, 8, x 35kg DBs (70kg total), 10, 12, x 27.5kg DBs (55kg total)
Seated Machine Row: 4 x 6 x 95kg
Prowler Push: w/u, then 7 x length of track x 120kg (2 plates per side + sled), ~1 min rest b/w sets
I used wrist wraps on bench, and had no pain in my semi-injured left wrist at all! Very good to know. It was a short session today as the gym was closing early (Monday after Easter), but good work, and the sled was very intense.
7th
Squat: w/u with 5x70kg, 4x110kg, 2x150kg; 1 x 170kg, 1 x 180kg, 1 x 190kg, 1 x 195kg, 2 x 2 x 160kg
Rugby Training: 20 mins skills + w/u, then ~20 mins intense fitness (shuttle runs with down-ups), then 30 mins of skills / gameplay drills.
A simple ramp to some heavy squat singles (not maximal, but tough, with fairly short rest times b/w sets) without knee sleeves, belt only.
Fitness work was intense, but I got through it. I caught my left middle finger head on trying to catch a bad pass, and it’s not looking too good - hopefully it won’t affect me too much; it’s not broken or anything, I just can’t bend it very well. Brings to mind Eminem in Role Model - “My middle finger won’t go down, how do I wave? / And this is how I’m s’posed to teach kids how to behave?”. If I’m lucky it’ll be resolved before any offence is caused to the public… Maybe I should try taping it with some zinc oxide sports tape - I’ll see.
8th
Stat. Bike: 5 mins
Bench: w/u with 6x60kg, 5x110kg; 2 x 5 x 120kg, 2 x 3 x 135kg
Squat: w/u with 3x70kg, 5x110kg, 4x150kg; 3 x 170kg, 2 x 180kg, 1 x 190kg, 4 x 150kg
Core Work: 20 mins.
Finger very badly bruised, but it didn’t affect me that much as I didn’t do any pulling / rowing or grip work. Pretty good session, feeling strong.
9th
Rugby Training - mostly non-contact, ~70 mins
Overhead Press: 8 x 40kg, 6 x 60kg, 4 x 70kg, 5, 4, 4, x 60kg, 5 x 50kg
Deadlift (conv.): 3x70kg, 4x110kg; 4 x 150kg, 3, 2, 2, 2, x 170kg, 4, 3, x 150kg
Seated Machine Row: 3 x 8 x 85kg
Lat. Pulldown: 3 sets with between 75-85kg
All DLs were beltless. I forgot to write this out yesterday, and can’t quite remember the reps on pulldowns, but I think all working sets on the main lifts are accurate. Feeling tired.
10th
Rest + 1 1/2 hr. Walk.
Today’s training soon, will update when I get back.
11th
Squat: w/u with 3x60kg, 3x100kg, 3x140kg; 1 x 180kg, 1 x 190kg, 1 x 195kg, 2, 1, 1, 1, x 180kg, 2 x 2 x 170kg
Core Work: Weighted abs. + stability, with some pullovers as well.
Decent session. A bit short on time, but got some good sets in before the gym closed. I’ve kinda defaulted to a “taking-it-easy Bulgarian” approach this week; I’ll set up a more definite schedule next week to prepare for a comeback powerlifting meet (probably the one in July), but I think I will include a similar protocol for squats, with a heavy / max. / near-max. single then back-off sets. I feel I benefit massively from the regular practice at >90%.
12th
Stat. Bike: 7 mins.
Bench: w/u with 10x60kg, 6x100kg, 3x120kg; 3 x 130kg, 2 x 140kg, 1 x 145kg, 1, 1, 1, x 140kg, 3 x 130kg
Squat: w/u with 3x60kg, 3x100kg, 3x140kg; 1 x 170kg, 1 x 180kg, 1 x 190kg, 3 x 2 x 170kg
(3 x 2 with 170kg were superset with…)
Pull-ups: 7, 3, 4, with pause at top and bottom (bodyweight only).
Prowler Push: 6 lengths with 3 plates a side (160kg total including sled), ~90 sec. rest b/w sets.
Note: I always push with low handles one way then high handles / posts the other way rather than turning the sled.
Big session. Lifts achieved were average, but plenty of work load and effort involved. The sled work was even harder than usual, with the extra 40kg / 88lbs making it more difficult to maintain traction and get any kind of speed without slipping (on low handles), but I used short, powerful steps and that started to improve the pace of the sprints significantly towards the end.
13th
Bench: w/u with 8x60kg, 5x100kg; 3 x 5 x 120kg
Seated Machine Row: 8 x 105kg, 8 x 95kg, 8 x 85kg, 8 x 75kg
Rugby Training: 75 mins, but mostly just skills.
Core Work (with weighted abs etc.): 30 mins.
Very quick, pretty easy bench session today. Rows felt great, definitely improving. It should be a harder day tomorrow.
14th
Stat. Bike: 5 mins.
Squat: w/u with 3x70kg, 3x110kg, 3x150kg; 2 x 170kg, 1 x 180kg, 1 x 190kg
Deadlift: w/u with 3x100kg, 3x130kg; 2 x 160kg, 2 x (1+1+1, paused reps / short cluster) x 180kg
Hamstring Curl: 2 x 10 x 85kg
Felt tired after a long day, but a strong session overall.
15th
Stat. Bike: 6 mins
Bench: w/u with 10x60kg, 4x100kg, 3x120kg; 3 x 130kg, 2 x 140kg, 2 x 145kg, 4 x 3 x 130kg
Seated Machine Row: 2 x 6 x 115kg, 2 x 6 x 105kg, 3 x 6 x 95kg, 75kg to failure
SUPERSET:
Lat. Pulldown: 12 x 75kg, 10 x 85kg, 10 x 85kg, 12 x 85kg
SS w/
Pull-through: 15, 12, 12, x full stack
Stat. Bike: Maximal sprint intervals on high resistance, 10-15 sec. each, on the minute for 5 mins.
Still here, been in France (and a bit in Belgium) over the weekend so haven’t been able to update.
(Thu) 16th
A two hour session, including:-
Squat: w/u, then; 1 x 180kg, 1 x 190kg, 1 x 195kg, 6 x 2 x 180kg, 4 x 170kg
Some bench (not recorded, unfortunately).
Rows, 5 sets.
Hamstring Curls: 3 sets.
Shoulder Raise / Press Tri-set: weight dropped for each round - overhead raise, then lateral raise, then press; 5 sets
Prowler Push: 6 x 1 length x 160kg
17th
Core work
18th
10 x 10 Push-ups with raised legs
Single leg plyometrics + split squats
Core Work
19th
Off
20th
Squat: w/u with 3x70kg, 3x110kg, 3x150kg; 1 x 170kg, 2 x 170kg, 1 x 180kg, 2 x 1 x 190kg, 5 x 2 x 170kg
Hamstring Curls: 3 sets of 10
Seated Machine Row: 6 x 115kg, 6 x 105kg, 6 x 95kg, 2 x 8 x 85kg, 10 x 65kg
21st
Stat. Bike: 5 mins
Deadlift (conv.): w/u with 3 x 70 kg, 3 x 110kg, 3 x 140kg; 2 x 170kg, 2 x (1+1, cluster style) x 190kg (Training PR conventional), 2 x 2 (paused) x 170kg, 3 x 5 x 140kg
1/4 Front Squat from Pins: 3 x 110kg, 5 x 2 x 130kg
Bench: w/u with 8x60kg, 5x100kg; 5 x 120kg (paused), 6, 5, 5, x 110kg, 5 x 100kg (closer grip, thumbless)
Wrist was slightly painful today, so bench was limited. Used a thumbless grip for the last bit for that reason.
22nd
Squat: w/u with 3x60kg, 3x100kg, 3x140kg; 2 x 170kg, 2 x 180kg, 1 x 190kg, 2 x 1 x 195kg, 3 x 2 x 180kg, 3 x 170kg
Bench: w/u with 3x60kg, 3x100kg; 3 x 120kg, 3 x 130kg, 1 x 140kg, 1 x 145kg, 3 x 3 x 130kg
Hamstring Curls: 3 sets
Rowing Machine: 2 sets of 1000m - 1st in 4:06 (min.:sec.), 2nd in 3:50
Solid session. Bench still affected by wrist, but not too bad. Rowing was a very good finisher, I’ll definitely use this idea again in the future.
23rd
Squat: w/u with 3x60kg, 3x100kg, 3x140kg; 1 x 170kg, 2 x 180kg, 1 x 190kg, 1 x 200kg, 2 x 2 x 180kg
Seated Machine Row: 8 x 105kg, 8 x 95kg, 10 x 85kg
Rugby Training: running plays and touch / skills work, with sprints.
24th
Pull-ups: 7, 6, 6, 5, 3, 3, 3, (paused at the top on sets of 3)
Bench: w/u with 10x60kg, 5x100kg; 6, 6, 4, 4, x 120kg
Squat: w/u with 3x60kg, 3x100kg, 3x140kg; 1 x 180kg, 1 x 190kg
Rowing: 1000m in 3:45
Good session. Tired, but bench felt stronger than it has for a few sessions and I got some reasonable squats in.
25th
Seated DB Overhead Press: 13, 9, 8, 7, x 27.5kg DBs
TRISET:
Pinch Grip Lateral Raise: 12, 10, 8, 8, x 10kg DBs
Front Raise to Overhead Position: 10, 8, 8, 8, x 5kg DBs
Lateral Raise, Move to Front Position, Move Back, and then Lower: 8, 8, 6, x 5kg DBs, 7 x 2.5kg DBs
w/ 45-60 secs between sets.
Seated Machine Row: 3 x 10 x 75kg, 8 x 75kg
Prowler Push: 6 x length x 130kg, ~40 secs between sets.
Tough session completed with very limited time. Went to watch the rugby double fixture, Ospreys vs. Blues and Dragons vs. Scarlets, afterwards, so I had to keep it short because I was late starting. Some much-needed shoulder isolation today, definitely worth the effort.
26th
Squat: w/u with 3x100kg, 3x140kg; 1 x 180kg, 1 x 190kg, 1 x 195kg, 1 x 200kg, 2 x 190kg, 4 x 2 x 180kg
Core Work: 25 mins
Not too bad. Felt ready for a big session, and hit some solid sets, but ran out of time at the end so had to leave it there. Depth on the second rep of the 190kg / 419lbs double was questionable, though the first was deep.
27th
Stat. Bike: 6 mins
Conv. Deadlift (thick bar): 3 x 110kg, 3 x 150kg, 2 x 170kg, 2 x 180kg, 1 x 190kg, 1 x 200kg, 2 x 3 x 180kg, 5 x 150kg (all beltless except sets 180kg and over; triples were TnG, others paused)
Bench: w/u with 8x60kg, 5x100kg; 7, 6, 6, x 120kg
Seated Machine Row: 3 x 6 x 115kg
Rowing Machine: 3 x 500m, ranging between 1:35 and 1:50 (min.:sec.)
Top sets on deadlift were conventional PRs and 120kg felt very light on bench, so a good session all-round. The 200kg was pretty comfortable really, although my technique / bar path are not quite up to standard yet after so long off deadlifting last year and very little conventional deadlifting in the last two years - not terrible, but slightly less efficient than I’d like. Significant progress being made here though, so I’m pleased.
28th
Stat. Bike: 6 mins
Squat: w/u with high bar + overhead squats (bar only), then 3x70kg, 3x110kg, 3x150kg; 2 x 180kg, 1 x 190kg, 2 x 1 x 200kg, 2 x 2 x 180kg
Hamstring Curls: 12, 10, 10, x 85kg
My left hip was tight and slightly painful to begin with, so I did some extra warm-up drills; it resolved itself quickly after the overhead squats, so all good there. Squats went well despite the heavy DLs yesterday. The first rep of 200kg felt high, so I had a short rest and went for it again - this time it felt deep, so I left it there and did some back-offs with 180kg. Strong session again.
29th
Squat: w/u - similar to yesterday’s, with overhead squats etc. to loosen up more thoroughly (hips esp.), 3x60kg, 3x100kg, 5x140kg; 2 x 180kg, 1 x 190kg, 2 x 1 x 200kg, 1 x 190kg, 2 x 2 x 170kg, 2 x 3 x 140kg (beltless, paused in hole)
Stat. Bike: 6 mins w/ sprints
Bench: 3x60kg, 5x100kg; 2 x 7 x 120kg
That was definitely enough. Not much bench volume, but solid sets, and the squats were pretty decent too. I had the same issue as yesterday with questionable depth at first on 200kg, but the second set was ok. Hopefully that won’t happen again.
On a different note, I feel I should post some physique pictures; obviously I’m not training for bodybuilding or aesthetics in general, but it makes the log seem more true to life and should help me track any changes, especially since I’m moving up a weight class. So here we are:-