Reverse Lunges off step 3x12 @ 16kg DBs
Standing Ab Crunch 5x20 @ 40kg SS Calf Raises 4x21 @ 30kg (7 toes out, 7 toes in, 7 neutral)
45deg Back Raises 3x10 @ BW + 12kg DB
Hamstring Curl 3x12 @ 40kg
Really happy with my PR set today, had a target set of 5 but managed 6! The FSL sets as paused deadlifts were so hard today though, my lower back was blitzed by the 3rd set so I just tried to be as explosive as I could with them instead of pausing the reps.
So I joined a new gym today, its a bit more hardcore than the gym I was training at. I’ve heard the guy who owns it is in the process of buying a 2nd unit and opening a dedicated PLing gym… Should be good if it happens!
This gym doesnt have any 1.25kg plates so my numbers were a bit off, I’ve ordered myself some so should be back to normal by next week, my work sets should have been 87.5, 100, 112.5.
Was feeling strong today, hit a comfortable triple at 125kg which is a rep PR for me, I’ve not actually tripled 125kg since my operation 2 years ago (122.5kg was my triple PR)
DB Side Laterals ss Front Raises 3x12 @ 12.5kg DBs / 10kg DBs
Chins 10, 10, 10, 7 @ BW
Reverse Grip Bench 3x8 @ 80kg, 1x12 @ 100kg
JM Press ss Rear Flys 3x12 @ 30kg + chains / 3x15 @ 7.5kg DBs
Gave RG Bench Press a go today, trying to build a bit of strength in my chest… Felt different, 80kg was too light though!
Im not going to raise my OHP TM this cycle, as I think its a bit high at the moment, so instead of resetting I’ll keep it where it is for another cycle.
Hamstring Curl 3x12 @ 50kg
Back Raises 12, 12, 12, 6 @ BW + 20kg BB
CG Row Machine 3x12 @ 55kg per arm
Deadlifts felt good today, 220kg flew off the floor! Very happy with how I’m progressing.
So, I signed myself up for my first meet today!! It’s going to be held quite local to me by Iron Athletes Gym in Sheffield (UK) on the 12th Nov. I’m looking forward to taking my first step onto the platform and seeing what I’m capable of under meet conditions!
You beauty! Great decision, you’ll have a ball. Consider planning your attempts now: very little helps a meet more than having a plan you are familiar and comfortable with.
@MarkKO theres a couple of guys at the new gym im training at that are going, we’r on about doing a Mock Meet in around 4 weeks just to try gauge what we could set our targets at!
I’m thinking I’ll do a 3’s week a fortnight before the meet, work up to 3RMs, and use my 3RM as my opener, then I can see how I feel on the day for lifts 2 and 3.
I’d be happy if I could hit a 1400 total, which I think is within reach if I keep up what Im doing!
@andypee you could do a mock meet, but you may do better working in some heavy joker singles over the next four weeks. It’s either or though.
Then, based on those set your attempts. I favour my opener being 85-8% of my goal and my second being 90-5% of my goal, depending on the lift. Then I have an A and B option for my second and third attempts, the A option being the ideal and the B option what I’ll go for if the attempt leading in felt crap. Usually I’ll have 5-10 kg between the two, or 2.5-5 kg for bench.
@MarkKO I’ve got around 13 weeks until my meet, I was thinking of doing another cycle or 2 of 531, then going over to 351 for a few cycles as sort of a build up, that way I get to keep working with this progression, and still get in some singles to get used to handling heavier weights.
Inc DB Bench 3x10 @ 37.5kg DBs, 1x5 @ 50kg DBs
Fat Bar BB Rows 5x10 @ 80kg
DB Flys 5x12 @ 15kg DBs
Holy shit, this week has been madness! I don’t know if its just the atmosphere at the new gym or what, but PR’s have been getting smashed!!
Very happy with my triple on Bench today, was hard and there was no 4th rep in me! Can’t wait to see what Friday brings when I Squat
Cheers man, I was actually going for a single rep Joker set, but the first rep flew up! I really surprised myself with the triple, and with the 117.5 x 6 too!
I like to do pullaparts from different angles though, I feel it really helps my overall shoulder health. I’ll get the band out tonigjt after work.
Deficit Deadlifts 3x8 @ 140kg
Single Hamstring Curl 4x12 @ 35kg paused contraction
Back Raises 6x12 @ bw + 20kg
My 1+ set was pretty disappointing, had my belt set too low and it was pinching me really bad, had to rack it after 3 reps, and I’ve now got purple stripes on my sides lol!!
Extremely happy with my Joker set, 210kg for a triple is a huge PR for me, as before last week anything I’d done over 200kg had always been just a single!
Tossed in deficit deadlifts, as I’m trying to improve my power off the floor, its my weak point on the deadlift… Not sure if I’ll keep them in or try something else as after squatting they really didn’t feel good!
I’ve really slacked off with my pullaparts lately, that needs sorting! I’ve just been forgetting to put my bands in my bag
Good stuff… Deficit deads and deep pause squats made a huge difference for me leading in to my first meet. I got away from them for a while but added them back in for my current cycle. Nice job on the joker!
Thanks man, I was over the moon when I racked it after the triple, amazing feeling!
I’ve been using pause squats as my FSL and I always do them as deep as my flexibility will allow (its not ATG but its a good couple of inches past parallel)
FSL is gone for a while now though as I’m doing 3 cycles of 3/5/1 in the build up to my meet, so may keep the deficits in just to help build a bit of speed! I can happily rep (5s) 260-270kg on rack pulls from about knee height, but I struggle with mid 240s off the floor for a single!
