Some nice solid lifting here, great work
Thanks man!
BW 94.5kg.
KB swings
Warmup to 40kg x 4 x 5
Ss/Box jumps
Work up to 105cm x 3 x 2, then 120cm x 1
Squat - warmup
Front and overhead squats
Sleeves on
4 sets from bar to 120kg
Ss/ Pullups
4 x 5
Squat - daily max
Front squat
Belt on
130kg x 1
140kg x 1
150kg x 1
160kg x 1 @ 9
170kg x 1 @ 9.5
HAHAHAHAHAHAHAHAHAHAHA
HAHAHAHAHAHAHAHAHAHAHA
Squat - back offs
Pause front squat
Belt off
120kg x 4
130kg x 3
140kg x 2
Ss/ Pullups
BW x 3 x 6
Bench - warmup
Floor press
Elbow sleeves, wrist wraps on
4 sets from bar to 80kg
Ss/ Pullaparts
4 x 20
Bench - daily max
Floor press
90kg x 1
100kg x 1
110kg x 1
115kg x 1 @ 9.5 - consistently hitting this weight but itās still not feeling like it can go up.
Bench - back offs
Overhead press
Bar x 5
40kg x 5
50kg x 5
60kg x 5
70kg x 5 - closest PR was 72.5kg for a really hard 4 so this is good.
Deadlift - heavy day
Conventional
70kg x some x some
Reverse band conventional
Reverse big blue bands - hung so slack at lockout. 70kg was floating just off the floor.
Actually the perfect setup in terms of calculating weight but probably too much band tension.
70kg x 1
100kg x 1
120kg x 1
150kg x 1
170kg x 1
200kg x 1
220kg x 1
Belt on
250kg x 1
270kg x 1 - this went very well. Great speed around the knee for what was probably 240-250ish
290kg x F - when it hit my knees it was suddenly a brick wall that wasnāt moving. Surprise! Guy with deadlift max around 240 canāt lock out 280.
Isnāt in the programme to fail pull attempts but I had a massive exam today, wanted to do something fun, and will feel awful tomorrow as a result of bourbon anyway so might as well stuck some deadlift flu into the mix.
3 Likes
BW 93.1kg
Hanging, and unsurprisingly my back feels a little worked. Squat mobility a little off today - knees not tracking out right as I descending and they were shifting forwards instead of out in the hole.
Single arm KB swings
Warmup to 36kg x 3 x 3/arm
Ss/Box jumps
Work up to 105cm x 3 x 2,
Squat - warmup
Low bar, front, and overhead squats
Sleeves on
5 sets from bar to 140kg
Ss/ Pullaparts
5 x 20
Squat - daily max
Low bar
Belt on
160kg x 1
180kg x 1
200kg x 1 @ 8.5
210kg x 1 @ 9.5 - actually looks good on video but the bar shifted a little on the way up and I had to save it.
Squat - back offs
SSB
Belt on
104kg x 2
124kg x 2
144kg x 2
164kg x 2 - good
Ss/ Pullups
4 x 6
Bench - warmup
Comp. and close grip bench
Elbow sleeves, wrist wraps on
4 sets from bar to 80kg
Ss/ Pullaparts
4 x 20
Bench - daily max
Close grip bench
90kg x 1
100kg x 1
Belt on
110kg x 1 @ <8
115kg x 1 @ 9
120kg x 1 @ 9.5 - moved great considering fatigue and that I only hit this for the first time 2 days ago.
Bench - back offs
Comp. bench
100kg x 3
110kg x 3
115kg x 3 - 1 rep lifetime PR
Ss/ Pullaparts
3 x 30
Accessory work
Horizontal band GHR
Green x 10,15
Ss/ Shins to bar
2 x 5
Bench DM and back offs both really good today for the level of fatigue I was experiencing (thank you bourbon). Hitting rep PRs on comp bench with a ton of accumulated fatigue and after maxing on variations. On a good day Iām set up for a lifetime PR I think. 125kg to beat.
BW 95.6kg
Having slept 12 hours overnight I somehow felt a ton worse today than I did yesterday morning.
Squat - warmup
Low bar, front, and overhead squats
Sleeves on
5 sets from bar to 140kg
Ss/ Wide neutral chins
5 x 5
Squat - daily max
Low bar
Belt on
160kg x 1
180kg x 1
200kg x 1 @ 8.5
213kg x 1 @ 9.5 - slow but very clean and tidy. Couldnāt find the 1.25s so used some oly micros.
Squat - back offs
Pause low bar
Belt on
170kg x 2
180kg x 2
Ss/ Pullups
2 x 6
Squats meh.
Bench - warmup
Comp. and close grip bench
Elbow sleeves, wrist wraps on
4 sets from bar to 80kg
Ss/ Facepulls
4 x 20
Bench - daily max
Close grip bench
90kg x 1
100kg x 1
Belt on
110kg x 1 @ <8
117.5kg x 1 @ 8.5
122.5kg x 1 @ 9 - 2.5kg PR, ties my comeback bench PR and slick
Bench - back o-didnāt I say something about all time PR?
Comp. bench
110kg x 2 - total rerack and reset between reps
117.5kg x 1
125kg x 1 - ties all time PR as a fat boi
130kg x 1 @10 - 5kg all time PR. A very true 10 as well haha.
Yas. Very happy with the benching and looking to keep that moving. 130 at a lower RPE is my realistic short term goal.
2 Likes
BW 95kg
Squat - warmup
Front and overhead squats
Sleeves on
5 sets from bar to 120kg
Ss/ Pullaparts
5 x 20
Squat - daily max
Front squat
Belt on
130kg x 1
140kg x 1
150kg x 1
160kg x 1 @ 9
165kg x 1 @ 9.5
Squat - back offs
Pause front squat
Belt on
130kg x 1
140kg x 1
150kg x 1
155kg x 1 - 5kg PR
Ss/ Pullaparts
4 x 20
Bench - warmup
Floor press
Elbow sleeves, wrist wraps on
4 sets from bar to 80kg
Ss/ Pullaparts
4 x 20
Bench - daily max
Floor press
90kg x 1
100kg x 1
110kg x 1
115kg x 1 @ 9
Bench - back offs
Football overhead press - bar isnāt 20kg
Bar x 5
40kg x 5
50kg x 5
60kg x 5
70kg x 5 - moved nicely for beltless
Deadlift - volume day
Conventional
70kg x 1
100kg x 1
120kg x 1
150kg x 1
Belt on
170kg x 1
200kg x 1
210kg x 1
220kg x 3 x 1 - 3 solid singles with limited rest. Got progressively slower though.
About time you overtook me on bench! Great lifting stud.
Coughraceto140cough
BW not measured
Squat - warmup
Low bar, front, and overhead squats
Sleeves on
5 sets from bar to 140kg
Ss/ Pullaparts
5 x 20-30
Squat - daily max
Low bar
Belt on
160kg x 1
180kg x 1
200kg x 1 @ 8.5
215kg x 1 @ 9.5 and feel like depth suffered a bit
Squats are naff atm but I know why. Donāt know if itāll be fixed by this mock meet on Saturday but itāll be fixed.
Bench - warmup
Comp. and close grip bench
Elbow sleeves, wrist wraps on
4 sets from bar to 80kg
Ss/ Facepulls
4 x 20
Bench - daily max
Comp. bench
90kg x 1
100kg x 1
Belt on
110kg x 1 @ <8
117.5kg x 1 @ 8.5
123.75kg x 1 @ 9 - misloaded this one unevenly but didnāt notice. Meant for 122.5.
Bench consistently feeling pretty good which is nice. Will stick with what Iāve been doing for the foreseeable future with the exception that floor press may be relegated to a frequently used back off lift instead of a daily max lift.
Still tired. Getting off work for the day and going home and collapsing then dragging myself out of bed for lifting. Got a rest day scheduled for Friday before the mock meet but also have a friendās birthday party that evening so lol recovery.
1 Like
Forgot my belt today, then was kinda unfocused for a bit and messed around trying to overhead squat 90kg.
Eventually sucked it up and worked up to 210kg on the squat for a 10kg beltless PR.
Then bench up to 120kg without wrist wraps because I couldnāt be arsed to grab em from the bag.
Uni PL society mock meet yesterday.
Good fun, loads of people whoāve never lifted in a competitive context nailing their first go at it, and some big PRs all round.
Weighed in at 95kg on the dot with no cut or real regard for bodyweight recently. I also went out Friday night for my housemateās birthday and was still feeling the effects of 2 pitchers of long island ice tea on the walk up to the gym. Like I said, I was treating it as another training session.
Squat
200kg @ <8
215kg @ 8.5
227.5kg @ 9 - ties all time PR at 105ish
Back in the 500lbs club. Watching the video it looks like one of the side spotters maybe touched it - as I was lifting the bar shifted slightly and that was probably what I felt. There was no need, it was definitely going up, heās an unexperienced guy, not gonna let that discount a lift Iām pretty happy to have finally hit again.
Bench
112.5kg @ <8
120kg @ 8.5
127.5kg FAIL - just felt off on the setup and came towards my face off the chest. Having hit 130 last week Iām not that upset about this.
Deadlift
210kg @ <8
225kg @ 8
241kg @ 9 - 1kg lifetime PR
250kg FAIL - came off the floor but didnāt pass the top of my socks. Itās close and will fall by BUCS at the end of March.
VID - click right off the photo of my mate joking around with my top squat
588.5kg total at 95kg, 366 Wilks (1 point PR whoohoo) and hit some numbers Iāve been chasing for a while with a massive hangover.
Taking today off to do the Christmas shopping and catch up on some uni work, then I turn 24 tomorrow and as well as chilling out and having our house Christmas meal I might come back and give a 250kg pull another go. That or just get a load of work in, depending on how I feel.
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Deadlift maxing
Conventional
70kg x 1
100kg x 1
120kg x 1
150kg x 1
170kg x 1
200kg x 1
220kg x 1
235kg x 1 @ 9
251kg x 1 @ 9.999
10kg PR over Saturday. Psyched to be closer to 600lbs than 500 for the first time (552.2lbs haha).
General oly lifting Maxfoolery
Overhead squat
Bar x 1
40kg x 1
50kg x 1
60kg x 1
70kg x 1
80kg x 1
90kg x 1 - 10kg PR and the biggest gap in RPE between eccentric and concentric Iāve ever seen haha. Pretty sure I moved the bar back upwards twice on the way down.
BTN push jerk
Warmed up with overhead squat weights.
100kg x 1 - super easy
110kg x 1 - forgot to rebend the knees so this was a PR push press.
115kg x 1 - easy push, feels like a lot of weight to hold overhead though.
120kg x 2 x fail - didnāt drop enough either time. The first was close but my right arm was an inch from locking out and then stuck there for 5 seconds. The second was similar but bar didnāt get as high so I dropped it much faster. Right arm is the one with my old rugby shoulder thing and it gets out of kink sometimes on pretty much any pressing exercise.
1 Like
Fantastic work man! That is brilliant.
Hmmm sounds like the prologue to a second āTears, Sweat and Blood on the Brainā log haha.
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Thanks man!
Haha I kinda feel like I neglect overhead work so since I was having some fun anywayā¦
Last warmup with 235kg - think calling it a 9 might be doing it a disservice
Hell yes! Good work man
1 Like
99kg - Christmas meal hanging in there
Things hurt today. Lower back, triceps, and then when I hit the pullups my lays almost exploded. Ended up taking it pretty easy.
Squat - warmup
Pause front and overhead squats
Sleeves on
5 sets from bar to 110kg
Ss/ Pullups
5 x 5
Squat - daily max
Pause front squat
Belt on
120kg x 1
130kg x 1
140kg x 1
150kg x 1 @ 8.5
Called squats there as my lower back was complaining.
Bench - warmup
Comp. and close grip bench
Elbow sleeves, wrist wraps on
4 sets from bar to 80kg
Ss/ Facepulls
4 x 20
Bench - daily max
Comp. bench
90kg x 1
100kg x 1
Belt on
110kg x 1 @ <8
117.5kg x 1 @ 8.5
122.5kg x 1 @ 9 - fine
Called everything there, was offered a free meal so went for that.
Likely gonna redo this session n tomorrow with a bit of back off volume too.
1 Like
97.6kg both today and yesterday. Took yesterday off because I had an exam and my lower back was angry at me.
Squat - warmup
Pause front and overhead squats
Sleeves on
5 sets from bar to 110kg
Ss/ Facepulls
5 x 20
Squat - daily max
Pause front squat
Belt on
120kg x 1
132.5kg x 1
145kg x 1 @ 8
152.5kg x 1 @ 8.5
160kg x 1 @ 9.5 - goodly - 5kg PR I think
Squat - back offs
Front squat
150kg x 2 x 2
Ss/ Shins to bar with a twist - do a pseudo windmill at the top of each rep
2 x 2
Bench - warmup
Comp. and close grip bench
Elbow sleeves, wrist wraps on
4 sets from bar to 80kg
Ss/ Facepulls
4 x 20
Bench - daily max
Comp. bench
90kg x 1
100kg x 1
Belt on
110kg x 1 @ <8
117.5kg x 1 @ 8.5
122.5kg x 1 @ 9
Bench felt a little off once I got more than 100kg on the bar
Bench - back offs
Spoto press
100kg x 2 x 3
Ss/ Facepulls
2 x 20
Squats felt good today, pressing a bit hit and miss. Weird, cos itās my lower body thatās still suffering from the pull.
Going to focus on front squats for the last couple of weeks before I go off the grid for 2 weeks over xmas. Mainly too keep everything feeling happy. Hopefully get my bench feeling nice again too.
BW 96.3kg
Squat - warmup
Front and overhead squats
Sleeves on
5 sets from bar to 120kg
Ss/ Shins to bar
5 x 5
Squat - daily max
Front squats
Belt on
132.5kg x 1
145kg x 1
155kg x 1
167.5kg x 1 @ 9
Squat - back offs
Pause front squat
Belt off
140kg x 2 x 2
Ss/ Pullups
2 x 6
Bench - warmup
Close grip bench
Elbow sleeves, wrist wraps on
4 sets from bar to 80kg
Ss/ Pullaparts
4 x 20
Bench - daily max
Close grip bench
90kg x 1
100kg x 1
110kg x 1
120kg x 1 @ 8.5
125kg x 1 @ 9.5 - 2.5kg PR
Bench - back offs
BTN power jerk
Bar x some
60kg x 3
80kg x 3
90kg x 3 @ <8 - this is my way of getting overhead work in for the next couple of weeks.
Ss/ Wide neutral chins
BW x 5
Purple band x 3 x 3
Larking about
Box jumps
90cm x 1
105cm x 1
120cm x 2 x almost
120cm x 1 with a 2 step run up
3 Likes
BW 95kg
Squat - warmup
Pause front and overhead squats, snatch balance
Sleeves on
5 sets from bar to 110kg
Ss/ Facepulls
5 x 20
Squat - daily max
Pause front squat
Belt on
120kg x 1
132.5kg x 1
145kg x 1 @ 8
152.5kg x 1 @ 8.5
160kg x 1 @ 9.5 - slightly harder than Thursdayās but I paused this about 2 seconds longer - ties PR
Squat - back offs
Front squat
Belt off
150kg x 2 x 1
Ss/ Shins to bar with a twist
2 x 2 - these felt much better on the wide neutral bars.
Bench - warmup
Comp. and close grip bench
Elbow sleeves, wrist wraps on
4 sets from bar to 80kg
Ss/ Facepulls
4 x 20
Bench - daily max
Comp. bench
90kg x 1
100kg x 1
Belt on
110kg x 1 @ <8
120kg x 1 @ 9
125kg x 1 @ 9.5
Bench - back offs
I forgot about these and stripped the bar so just did some dumbell stuff
Low incline DB press
30s x 5
40s x 2 x 6
Ss/ Pullaparts
3 x 20
Deadlift - volume day
Conventional knee pulls - pull to knee, brief pause, and drop
60kg x 5
80kg x 5
100kg x 3
120kg x 3
140kg x 3
Belt on
160kg x 1
180kg x 5 x 1 - kept the weight fairly light while I ālearn the movementā but itās just the first half of a deadlift so how hard can it be? Will be using these a fair amount as well as pauses just off the floor.
Pseudo heavy work
Snatch grip pulls
Straps and belt
160kg x 2 x 1
180kg x 1
190kg x 1
200kg x 1 - straps slipped inwards a little cos the knurling at the edges is gone. Felt slow but fine on video. Still RPE 9.5
Accessory junk
Misc. curls
2 x 10-20
Ss/ Laterals
2 x 10-20
BW 95.9kg
Larking about
Box jumps
90cm x 1
105cm x 1
120cm x several almosts then finally a make
Squat - warmup
Front and overhead squats
Sleeves on
5 sets from bar to 120kg
Ss/ Shins to bar
5 x 5
Squat - daily max
Front squats
Belt on
135kg x 1
147.5kg x 1
160kg x 1
171kg x 1 @ 9.5 - 1kg PR
Vid
Squat - back ups
Front squat unracks - breathe, walk out, take presquat breath, and brace for a 3 count
Belt
185kg x 1
200kg x 1
Ss/ Pullups
2 x 6
Bench - warmup
Close grip bench
Elbow sleeves, wrist wraps on
4 sets from bar to 80kg
Ss/ Pullaparts
4 x 20
Bench - daily max
Close grip bench
90kg x 1
100kg x 1
110kg x 1
120kg x 1 @ 9.5 - weird and shaky the first time I tried to unrack it so I repacked and tried again. Then it was just a bit shit.
Bench - back offs
Close grip bench
110kg x 2 x 2
Ss/ Wide neutral chins
BW x 2 x 5
BTN power jerk
Bar x some
Belt on
60kg x 3
80kg x 3
90kg x 2
Ss/ Wide neutral chins
10kg x 4 x 3
Go up
BTN power jerk
100kg x 1
110kg x 1
120kg x 3 x fails. Shouldāve made all of them.
120kg x 1 - finally made it in the last 30 seconds of the gym being open.
I know back off sets are a thing but are you sure this isnāt a bit too light?
