Set 3:
Bench 110kg x 2, set 1:
Extra workout
A1) BPA x mini x 10 x 4 sets
A2) Straight bar pushdown x 20kg x 25 x 4 sets
B1) DB Chest fly x 10 lb x 15 x 4 sets
B2) Seated Band Row x Light x 20 x 4 sets
C1) Leg extension x 40kg x 15 x 3 sets
C2) Ham Curl x something x 15 x 3 sets
D1) Hanging Leg Raise
Absolutely shit day. Woke up congested, spitting phlegm my whole walk to work. Needed about 58 coffees to stay awake through the day. Decided to go deadlift anyway. Terrific.
Deficit Dead
142.5kg x 2 x 2 sets
165kg x 3 x 2 sets
180kg x 3 x 4 sets
Dead
190kg x 3 x 4 sets
Ripped my hand on set 4, was supposed to go for 5th set, but said fuck it.
Bench
Didn’t. Ran out of time and was pissed off that I couldn’t deadlift worth shit.
In hindsight, this is still probably okay. Just don’t go train when you’re sick, Dave. Fuck.
Some sort of video from today: Dec 5 deficit 180x3 set 1 - YouTube
Squat
165kg x 5 x 5 sets
5 count (in my head lol) Pause Squats
127.5kg x 3
127.5kg x 1 x 4 sets
First time doing these, found that the triples hurt my knees a bit, so stuck to singles. Just used the weight my training partner was using for his work sets, might up it a bit next Friday.
Bench
85kg x 4 x 2 sets
95kg x 3 x 2 sets
110kg x 2 x 5 sets
102.5kg x 2 x 5 sets
165kg x 5, set 1
127.5kg x 3 (only have 1 on film, didn’t tell partner how many reps I was doing)
Hey have you noticed how high the reply to view ratio is on your log?
You have almost as many replies as people who have like 15000 views and you only have just over 6000 views.
I wonder what that means? Maybe you seem approachable to people who are typcially just lurkers? I dunno.
Good job though!
haha I always thought I barely had any replies. What if they’re all my own posts though <_<
Let’s hope it’s your way instead.
nice looking squats - need a tad more depth?
i saw your post in elements log - I dont keep a log here anymore, cut right down on internet time!
what were we racing to again - 600? I will smash it at my next comp on the 3rd Feb 
then I am in a race to a 300 pull for mid Oct!
Ya, I don’t know what I did, but getting depth without dropping my chest forward is starting to be a real issue for me. Working on it as best I can. I’d say I can definitely get to just AT parallel perfectly fine, but need a little dip (then my chest falls) to break parallel. Until I get it sorted out I’ll just set my opener to something I can dip with, and go from there.
It was 600, yup. I’m hoping to get it on Jan 12! Tell me about your meet if you don’t mind, I saw you just totalled like 580 (plus?)?
I am sure it will come - that 212 at the top of the page looked very comfortable! nice work.
Yeah I went 202.5/135/250 - almost a shame, because the squat and pull were more like second attempts!! I reckon there was a good 15kg left of the platform. All bodes well.
I am working on RTS at the minute, squatting is coming back quick too after 9 months off!
Awesome job! How are you liking RTS?
very much - working well so far, been about 14 weeks or so and all my numbers are steadily increasing - I have set myself a target of 610kg on 3rd Feb. Then its time to re-evaluate and plan towards the national champs in Oct!
610 would be awesome. Are you 93 or 105 now? I’m definitely a 105 now, planning on going 240/135-140/250ish on Jan 12. The 240 is the iffy part I think.
Don’t make yourself a stranger, it was nice having someone with close numbers.
a light 105er - 102 last comp, currently 101 in the am.
will do!
A1) BPA x average x 10 x 11 sets
A2) Pull ups x BW x 5 x 5 sets x Double overhand, Double underhand, neutral grip
DB Row
100 x 8 x 3 sets
Chest Supported DB Row
55 x 12 x 3 sets
Ab wheel
BW x 5 x 5 sets
Plank
BW x 30 second x 3 sets
DB Hammer Curl
DB Curl
Time to get some squat shoes:
Who wants to tell me what I need to work on flexibility and mobility wise if I can’t hit depth flat soled but I can with a raised heel?