[quote]lift206 wrote:
Man that’s a nice looking PR. It’ll be an easy pull at the meet.[/quote]
Thank you! That’s what I’m hoping. It’s definitely bumped up my confidence which is good.
Good work… enjoying your vids especially when you have a chuckle when you get a PR good luck 
[quote]tredaway wrote:
Good work… enjoying your vids especially when you have a chuckle when you get a PR good luck :-)[/quote]
Thanks. The laugh just seems to come out. Usually I can’t help but grin for a good couple of minutes too.
Not feeling my absolute best. That 572 lbs pull earlier in the week took a fair bit out of me and it seems like I’d been unknowingly fighting a bug at the same time. Result: scratchy throat and a pus-filled tonsil, but luckily not a properly sore throat or anything.
Ate a bunch of raw garlic and lemon juice in my water and by today I seem to be on the mend.
Still, decided to dial down the volume a bit for training and drop the sumo pulls vs chains just to be safe.
Today’s training:
Worked up to 3x264 lbs bench press at 9-10 RPE - very, very pleased. I did this instead of four singles and a plus set. Not quite as much bench volume as I’d like but given the circumstances I’d rather be safe than sorry.
Worked up to 5x132 lbs press at around 9 RPE and a back off set of 10x88 lbs - first time pressing in about six months. Honestly surprised I could get five at 132 lbs. Not pretty, but got there without too much of a struggle. Once I’ve cracked 300 lbs on the bench I may start diverting some press training from bench to press to bring it up. I figure by then I’ll be able to afford benching a little bit less and still growing my bench. I’m looking at over a fortnight instead of benching six times like I do now to bench four times and press twice. It all depends though, because the way I’m training bench (bench itself and other upper body pushes) is working well enough that I am extremely reluctant to consider changing it. I figure I might be better served by waiting until what I’m doing no longer works and only changing then.
Tried some zercher squats, two sets of 12 at 132 lbs. Really liked how they feel so I’ll be incorporating them as one of my three lower body accessories with GHR and the reverse hyper. They feel much better than lunges in that they hit my quads as much at least and all of my back more.
Three sets of light band pull aparts for 30, 26, 22
Very glad I didn’t go through the full session as planned because fatigue definitely built up much faster than normal.
Squats tomorrow, should be ok.
On the mend for sure but still not quite one hundred per cent: yellow light training day just to be safe.
Today’s training:
1x5 374 lbs SSB squat to box around 7 RPE
2x5 374 lbs SSB squat, no box around 8-9 RPE each - slight adjustment going boxless but not a worry. More getting used to not touching a box I think but I did notice 374 lbs felt heavier than 352 lbs. That sounds nonsensical, I know, but the difference between 330 and 352 lbs felt minimal. Not so 352 and 374 lbs. Also, 374 lbs straight bar to a box feels MUCH easier than 374 lbs SSB to box or free. I think the point I’m trying to make is that at 374 lbs I start noticing that SSB is more challenging than straight bar.
Bench press 3x5 at 220 lbs, all around 8 RPE - still feeling the heavy triple from yesterday but also still very happy benching 220. What I’m noticing with bench these days is that I’m better able to push through small sticking points or keep going even when fatigued.
Alternating GHR/weighted dips with 44 lbs chain three sets for 16/8, 15/8 and 16/8 - hammies knackered for some reason, but could also be that my form was much stricter. Happy with the dips, definitely feeling stronger in the triceps and I think this is transferring well to my bench.
Alternating chest supported rows/leg press three sets with 60 lbs per arm/440 lbs for 12/12, 12/12 and 12/20 - hadn’t planned on the leg press but somehow my energy levels increased as I trained and my quads can always use a bit more work
25 light band pull aparts.
Very glad I used my brain these last two sessions and adjusted things to fit how I felt. I reckon I should be back to normal for my next block.
Last ‘proper’ training block before the push/pull. I’ll do some light messing around on Monday and Tuesday, probably just figuring out some stuff for the next cycle but nothing too serious. Monday I’ll probably also hit my bench opener for a double or triple.
Anyway, decided to slightly deviate from the plan and instead of DE squats with the SSB I decided to do some straight bar to get used to it. I decided to leave the load at 354 lbs because that’s my load for the first week of fives for the next cycle. I figured if I can hit it for fives I’m well on track, if I can’t then I need to rethink. I also need to work on my depth and buttwink.
Today’s training:
1x5 354 lbs squat at 7+ RPE - apart from the bar sitting too low this felt surprisingly good. About the same as to a box, in fact. Decided to up the weight.
1x5 407 lbs squat at 7-8 RPE - arguably felt better because the bar was better placed. Really surprised now, and pleased. That was my load for the second wave of fives for next cycle. After some thought decided that obviously I’m feeling good today so better to make the most of it. More weight.
1x5 429 lbs squat at 8-9 RPE - shocked and very, very pleased. That’s the load for my final wave of fives next cycle, four weeks in. Rep PR in sleeves. I think I may need to slightly up the loads for the next cycle. Not by much, just 10 lbs per block or something. No sense in pushing too hard.
Also, no elbow pain. Wide grip and pulling my elbows in rather than forward is awesome.
Plenty to work on still, but I’m very pleased with where my squat is at compared to two months ago. It appears that six or so weeks on the SSB made my squat stronger.
25x440 lbs leg press rest/pause set to get a quad pump and because my quads can always use the work.
3x5 220 lbs bench press 7-8, 8-9, 8-9 RPE - set two had shitty setup and unracking and by set three my tris were tired from the shitty second set. Also, I think I may have paused on the chest a bit long. Interesting to note in the last couple of weeks I’ve started to actually feel my tris as I approach lockout. I suspect this is making it easier to lock out heavier and/or grinding reps.
Alternating GHR/weighted dips with 44 lbs three sets for 21/8, 16/8 and 16/8
100 lbs Kroc rows 18/18 - meant to do three sets but by now I’d been training for around two and a half hours and still had some bits left so decided to move on. Got more rows tomorrow anyway.
EZ bar curls three sets at 45 lbs for 10, 10, 10 - no way in hell am I trying 60 lbs for a long time. Last time was bad enough. They were still horrible.
25 band pull aparts
Your squat has been looking really good man, keep up the good work!
[quote]Benanything wrote:
Your squat has been looking really good man, keep up the good work![/quote]
Thanks brother! Just got to keep that wink under control.
Last proper training session before the push/pull. Feeling good, but yesterday’s squats did take a slight toll. Left shoulder also hurting a bit at top of bicep, probably from the curls as that’s happened before.
Today’s training:
Worked up to a 528 lbs single DL - had planned anywhere between a single and triple and it turned out a single was all I was getting. It seems like 528 lbs is what I can pull on pretty much any given day now.
Three sets reverse hyper with 396 lbs for 30, 25 and 22
Bench press
1x5 220 lbs at 7 RPE
1x4 220 lbs at around 7 RPE - meant to do five, lost count
1x8 220 lbs at 10 RPE - last rep ugly but kept my butt down
Shoulder starting to cheer up.
Three sets alternating db incline press and chest supported rows at 60 lbs per arm for 12/12 across - I’ve realised I absolutely love this combination
Three sets of light band pull aparts for 26, 25, 25
It’s meet week, which means no really heavy work and a cut-off for all training from Wednesday. Tuesday will be light apart from a triple of my bench opener. Mostly upper body work too. Similar today, but also time to try out an exercise scheduled for my next cycle: narrow stance high box squats with the SSB.
Today’s training:
Worked up to a 5RM on the SSB high box squat - 418 lbs, no belt. On the way I hit fives of 374 lbs and 396 lbs. This really does feel like it’ll drive my DL. Doubt it’ll hurt my squat either.
Reverse hyper 34 reps 396 lbs
Alternating DB incline press/chest supported rows at 65 lbs per arm three sets for 12/12, 10/12, 12/12
Hanging leg raises three sets AMRAP for 16, 12, 12 - used the straps and I kind of like these. I figure some direct ab work is due and these don’t take too much time. Going to include them regularly next cycle.
26 band pull aparts
Last session pre meet. Testing my bench opener and doing some accessories. Left shoulder has been complaining since those presses I did, which has really fucking annoyed me. Not the complaining, the fact that it is there. Admittedly, it only REALLY started playing up after the curls so it’s probably a combination. But still. I’m pissed off. At least it hasn’t yet affected my bench, and the reduced load the rest of this week and the next will probably help.
Today’s training:
Worked up to 3x255 lbs bench press at around 8-9 RPE, even with a less than optimal setup (messed up my breathing).
100 lbs Kroc rows, 15/15 - not great, not terrible.
Alternating GHR/suitcase holds for time, three sets
18/11 sec left/9 sec right at 220 lbs with straps - the holds felt fucking horrible.
13/14 sec left/12 sec right at 176 lbs without straps - holds felt much better
13/11 sec left/12 sec right at 176 lbs, still without straps
27 band pull aparts
Push/pull meet today. Felt good going in, having actually planned my attempts properly this time. Not a large meet with 17 lifters, but this was just the Canberra leg of the GPC National Push/Pull with other legs taking place in other state capitals today. Also my first push/pull and to be honest it was nice not to have to think about squats. That said, I’m looking forward to my next full power meet as I have a much better idea on how to prepare and set attempts.
To business.
Weighed in the same day at 213 lbs. This was pretty much expected.
Opened bench at 253 lbs. It felt pretty good. Followed it with 270 lbs which went up ok but felt heavy all the same. Decided to go for my A third attempt of 286 lbs anyway as my PR set last meet was 275 lbs. The 286 lbs was heavy, but came up although it took some work. It definitely left my back feeling it.
Because of how small the meet was I virtually had to go straight into deadlift warm ups. They all felt pretty good, and I used talcum powder for the first time. Going to keep doing that.
Opened low, at 462 lbs, and it felt heavier than I’d have liked so I picked my B second second attempt and went with 517 lbs. I also got a red light from the main judge for slamming the weights down, luckily whites on the sides. It was a fair call. Taking my B attempt turned out to be a good call, as it felt heavy. Not a struggle, but heavy. Also tore my left palm. Despite how I really wanted 572 lbs for my third attempt I decided to be sensible and went for my B attempt again, 561 lbs. That was another good call as I needed to work for it.
Finished up with a push/pull total of 847 lbs. Since there was only one other 220 lbs class lifter at the meet I got a gold medal. The full national results aren’t out yet but I think I should be in the respectable part of the bottom half.
Time to take a couple of days of, and then into full power training.
Saw the national results for the push/pull and I’m sitting at 10 out of 19 based on Glossbrenner. By total alone I’m seventh, with something like four guys having all totalled the same. All in all I’m pretty pleased.
http://www.gpcaustralia.com/index.php/results/2015/nationals-2015/372-inter-national-push-pull-2015
Weighing up whether or not to train tomorrow…
I told myself I’d take tomorrow off and train Thursday, and then start my new mesocycle on Monday. The logic was that I’d need time to teocver from the meet.
But, I’m already antsy to get back to the gym and physically and mentally I feel good to go. It isn’t the ‘oh shit I’ll lose strength if I don’t’ antsy but the ‘I’m ready to go’ antsy.
I figure that because my regular training has me taking three day breaks twice a fortnight as well as having the four days pre meet off training I’m generally well recovered immediately after the meet anyway. Plus, it isn’t like I’m moving big weights yet.
Screw it, I’ll probably train.
Feeling a bit tired but decided to hit the gym anyway. These inter-cycle sessions are kind of cool because I can try new exercises or check how a cycle load feels.
Today’s training:
5x231 lbs bench press at 9 RPE - meant to be my practice/grooving load for the coming cycle but obviously too heavy. Any practice work for me is 8 or less RPE, at least for the first set. Second and third can be 8-9 but only if it’s a bad day.
5x226 lbs bench press at 9-10 RPE - first set hit me hard, but even so looks like I’ll be sticking with 220 lbs for practice for now. It’s 76% of my max, after all. No sense in ego lifting.
5x220 lbs at 8-9 RPE - what a difference 6ish lbs makes! Even tired from the first two sets this was comfortable.
Alternating dips/v bar rows at 132 lbs three sets for 12/15, 10/13 and 10/13 - cool pump but I prefer weighted dips and for rows Kroc or chest supported feel better. Nice change, but I’ll definitely be keeping my GHR/weighted dips and DB incline/chest supported rows combos.
26 light band pull aparts
Leeman special, four sets using 100 lbs dumbbell for 19, 10, 12 and 13 - make my upper traps ache something crazy, maybe I’m not doing them right.
Feeling a ton better today, not that I wasn’t feeling ok yesterday. Part of that was knowing squats were first up. I still can’t quite get my head around training and not doing some kind of squat or deadlift somewhere.
Today’s training:
4x10 330 lbs SSB squat at 8-9, 9 and 9 RPE - first set no belt and not great depth, belted up with my 10 mm for sets two and three and depth was better. Happy with these, but they left me gasping.
1x7, 2x10 220 lbs bench press all at 9 RPE - used the red Slingshot the gym has for the first time for sets two and three. Awesome pump in my triceps. I’m going to get a Reactive Slingshot and use it for my hypertrophy block bench sets. Apart from the first rep of set two it didn’t change the groove of my bench at all.
Alternating DB incline press/chest supported rows/Leeman specials at 65 lbs/arm and 100 lbs three sets for 10/12/21, 10/12/18 and 10/12/13
31 light band pull aparts
Feeling good, keen for the new mesocycle to start on Monday.
Training cycle for qualifiers in March begins today. First block: strength/hypertrophy. Usual arrangement, pretty much the same accessories and assistance as last cycle because hey, why fix what works?
Had a bit of a sore throat yesterday and evening of the day before but I’m feeling about normal thanks to a good sleep. Green zone training today.
Today’s training:
2x5, 7x5 385 lbs squat at 7-8, 7-8 and 9 RPE - sleeves out of the mono. I don’t think they’re looking too bad, but my elbows shoot back a fair bit. That’s due to the wider grip, which is very comfortable. Buttwink seems kind of under control and I think I’m getting the hang of depth although a couple are borderline.
3x12 440 lbs leg press
3x5 220 lbs bench press at 8-9, 8 and 8-9 RPE - started to flag a bit, which is going to be a mix of the slight bug and a tiring weekend at work on little sleep.
Alternating GHR/weighted dips with 44 lbs three sets for 16/8, 12/8 and 11/8 - hammies pretty cooked and had to do the dips for sets two and three as rest/pause
Three sets of Leeman specials at 100 lbs for 21, 14 and 15 because some guy who should really be squatting was using the EZ bar for curls
Three sets of EZ bar curls at 44 lbs for 12, 10 and 10 - less horrific than usual.
27 band pull aparts
Went back to my blog after a long hiatus.
Good stuff happened
Probably the first time I sat down and looked at how everything went over the last year and a bit.
Started getting congested last night and while it’s pretty mild still woke up feeling pretty average. Also didn’t eat so well yesterday, not terribly but not as well as usual. Result? Not feeling my best today. That said, yesterday was a good session so no doubt a fair portion of the fatigue is due to that.
Today’s training:
2x3 255 lbs bench press at 9 RPE - was meant to do four sets and a plus set but while the bar was coming up ok I just felt on balance it would work out better in the long run to leave it at two sets and see how I felt as the session went on.
2x6, 1x5 352 lbs SSB narrow stance high box squats at 8-9 RPE for all sets - planned on 8 reps but that just wasn’t happening. These actually felt good, they’re just really hard. I’ve never felt my whole back work so hard. Hoping they deliver for the deadlift. Took great care to control the descent and not plop on to the box.
By this time I realised I wasn’t firing on all cylinders so decided to just do one set of everything left.
Reverse hyper at 396 lbs for 26
Alternating DB incline press/chest supported rows at 65 lbs/arm for 14/13
176 lbs suitcase hold 24 seconds left/22 second right
31 light band pull aparts
In other news I hopped on the scale last night and was up to 216 lbs. No change in body fat I could tell.
Well, looks like come March I might need to cut for qualifiers because. I checked the lowest qualifying total for the 242s and its 22 lbs higher than my projected best case total and qualifying minima are only going to be going up.