Well that went well. 9 for 9 and pretty sure I got 27 whites.
170 bench, 307.5 deadlift and a 717.5 total.
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just nonchalant haha
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That was a national record right?
Congrats man, on the record and the meet.
How on earth are you moving more than 300 kg of the ground. Quality.
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Great lifting today mate, you’re an absolute machine!
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Indeed, 305.5 was the number I was chasing 
.
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Thanks man, good to put a face to the name at last!
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Post comp training.
Saturday - Arms + Abs, cant remember what I did, but it was a lot of arms and abs. Having trained neither in earnest for at least half a year, the doms were truly spectacular. I still cant open doors properly. Probably not an effective way to train.
Sunday - Back, a lot of pull downs and seal rows. Threw in some DB flyes since this is a fuck around week.
This BB style training really hits you differently, everything hurts.
Wednesday - SSB squats - taking some time away from barbell squats to let my elbow tendonitis sort itself out.
105 x 3
115 x 3
125 x 3
135 x 3
145 x 3
155 x 1
165 x 1
105 x 10 x 2
TM for next cycle 170kg est.
Going to use SSB squats as my primary squat for the next training cycle, partly for the elbow thing, partly because ti just feels like ti should help my deadlift up, the ab tension I get from heavy SSB feel iddentical to the tension I feel on heavy DL’s.
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Training going forrward
Baby is due early July, this marks a point where I can no longer justify spending up to 2 hours a session, 4-5x a week in the gym, so Sheiko is, unfortunately, off the table.
Browsing for minimalist plans and I think for my next training blocks Im going to use the gzcl templates, structured around a 3x per week training plan.
Templates Im using
Bench 3 x Intermediate
Squat 2 x Intermediate
Deadlift 1 x Intermediate
Program to look something like
Day 1 - Squat (SSB) + Bench
Day 2 - Deadlift + Bench
Day 3 - Squat (Front) + Bench
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Here have a cent towards your home gym fund
Moving house in the next few months, trying very hard to get a big enough garage for a full size squat rack and deadlift platform. The dream may come true
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How much space do you really need. I’ve seen some cramped as home gyms.
Not a huge amount, true, but its not uncommon to have garages here in the UK where it literally wouldnt be wide enough for a barbell with space either side to load, or tall enough for a good rack. Can get around height with Oly lifting stands, but the width is a common issue. But given half a chance Id make it work.
Hmm I dunno what they are called but maybe those half racks would fit or maybe if you have the cash a combo rack that you can take apart and put away as required
Missed this in there, congratulations!
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Thanks dude. Yea its pretty exciting.
Long time no log.
Next training cycle underway after a brief stint of random training.
GZCL IB3IS2ID1
Week 1 Day 1
High Bar Squat
5 x 5 x 165
Bench Press
3 x 5 x 127.5
Going to take a lesson from 531 and not use my Comp PR for a training max. bench was supposed to be 5x5 but would have been a real counterproductive grind to get there.
Estimated TMs for this first cycle
High Bar Squat 205
Bench 160
Deadlift 300
Good session on Thursday
GZCL IB3IS2ID1 Week 1 Day 2
Bench Press
120 x 4 x 2
132.5 x 3 x 2
Deadlift
240 x 5 x 4
180 x 3 x 6 EMOM
Pendlay Row
60 x 30
GZCL IB3IS2ID1 Week 1 Day 3
SSB Squat
130 x 8
130 x 5 x 3
Bench Press
132.5 x 8.
Random ab circuit
Only 8 reps so no increase in TM.
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GZCL IB3IS2ID1 Week 3 Day 1
HB Squat
175 x 3
Bench
132 x 3 x 4
125 x 6 x 3
Preacher Curls
35 x 10-12 x 4
New program time (lel). Elbow tendonitis has been joined by a little bit of pain in my left patellar so im taking a few weeks off from squats.
Sticking with the gzcl IB3 for bench, but pairing it with Vahalla strength 10 week deadlift domination program
IB3DD week 1 day 1
Bench
125 x 5 x 5
Pause Deadlift
180 x 4 x 8 EMOM
GHR
BW x 12 x 3
Pulldowns 3 x 12