RoadTo120GuineaPigs+
1 Like
One day maybe
Solid squats man, I think you would have gotten the 190kg whether the spotter touched the bar or not.
1 Like
ive done 177,5kg for a 2x3. Nothing over 180 yet. Im waiting with maxing for competition in 6 weeks.
I looked back at your log I was thinking about the 180 x 1.5 lol. I’m sure you’ll smash it come meet day
1 Like
Based on my programming from the couple weeks, i think ill do 180kg for sets of 3 coming monday. I’ve got some numbers in the head i wanna hit at the meet. Ill see if they become reality 
EDIT:
Howd your bench/dead go?
1 Like
I was wondering this my self.
Glad to hear you survived the sheiko. I remember when you started you weren’t too impressed with it initially. I think I’m hearing that has changed.
Nice work piggy. What’s next for the super hamster…
It’s been a good experience so far I think. I learned a bit about what works well for me.
At least for Squats the Sheiko Under80 3 day a week was pretty chill. Could do with a bit more volume, more pause squats, more quad accessory work and less good mornings to make it better for me
What’s next… hmm. This is actually the test week to see where your at to fine tune the next 3 weeks, peak and ending with the meet or it’s meant to anyway.
Honestly I’m more interested in applying what I’ve learnt and going back to building strength/muscle than like peaking and maxing out again.
Maybe I’ll finish off the peak maybe I’ll go back and start building again running something similar but applying the lessons I’ve learnt.
@Kniebuigkoning I’ll get to writing up bench in a bit after I’ve uploaded vids.
1 Like
Btw, did you wear kneesleeves? Couldnt really tell from the video
Yeah. I forgot to write much about them but for me they really do seem to add kg to the bar.
This training cycle I used 170kg as my max which is a bit random because 175kg was my sleeve max at the time and I was planning to do all the training sleeveless. When it came to hitting maxes then I put the sleeves on and get a mental boost from them.
Now on to bench. Bench has always been my worst lift but it’s nice to be moving in the right direction even if it’s only slowly.
Training has been going well and by my poverty bench standards any gains are good gains (strength aside I noticed some sexy pec gains filling out the shirts lol). Went in wanting to hit 110kg minimum and 115kg if I was having a good day with a decent pauses.
Things didn’t exactly go to plan. Bit sloppy on the day overall nevermind the suspect pauses but worse case there was a 10kg touch and go PR lol.
Worked up to 100kg and then jumped to 110kg/242 lbs for a 5kg PR.
I’m gonna call it paused but I think I’m just gonna have to kind of get more comfortable over time with pausing it. Like the first time I paused 100kg it was like a touch and go but as I got more confident I paused longer. Maybe like the first time I hit new PRs they are gonna be short pause? Then I hit pause length PRs
Not really happy with how 110 was paused but my mate said to just go for PRs anyway so added on another 5kg for 115kg / 253 lbs.
At worst it’s a 10kg touch and go PR. Doesn’t sound like much but as a percentage of 105kg my previous max it’s pretty significant I think. Mostly it’s just nice to be making gains slow and steady.
I’ve been learning ever since my bench started moving again having stalled for a bit. Not really any magic solution just cleaner form, tighter set ups, higher archs, longer pauses and more muscles.
4 Likes
One thing I’m working on and it seems to be helping me tremendously… I “pull” the bar slowly down to my chest. I try to become so tight that I mentally pull the bar down instead of relaxing the bar down. At the bottom I pause and work to push myself into the floor.
The pulling the bar down has made a huge difference in my shoulder health and tightness overall.
2 Likes
1 Like
Well done Hamster
I would say a 10 kg PR on bench is very good, it’s actually a 10 percent PR…
And it looked good too.
3 Likes
We still benching the same! I hope to bench 120kg at my upcoming meet
Nice work. dude! Excited to see what you did with deads.
2 Likes
One day you will flop back and knock yourself out on the bar 
Good job on the bench though man, it is definitely improving. Just gotta keep working on your pause with near max lifts.
2 Likes
That smiley is me right now hahahaha
1 Like
Thanks for blessing my bench papi. Back to training and road to 120kg now (because a ten kilo plate on each side looks cooler than a 5 and a 2.5kg)
1 Like
No. I will knock the bar out
1 Like
It looks like you rush your bench setup way too much, in the first video it’s 4 seconds from when your back touches the bench to when you unrack the bar. There is no rush, in a meet you have one minute, make sure everything is tight, feet are set properly, shoulder blades are locked in place, and your grip is right. This won’t instantly add 20lbs. to your bench but it will prevent you failing lifts because you weren’t set up properly.
Long pauses are a good exercise, both for strength off the chest and to get used to pausing. Sheiko had something on facebook a while back talking about that, it is one of his standard bench variations.
1 Like