I have seen this too. I am not getting to failure, no amrap and no drop sets or other shiny stuff. But I am putting in weight and growing a little muscle. Just goes to show that Lee Haney was tight all along “stimulate don’t annihilate”
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Working up to a heavy single on bench tonight. Starting to get excited. Bring it on.
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You’ll smash it mate
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Thursday 26 September week 4
Bench
Bar x 10
65 x 5
85 x 3
95 x 1
105 x 1
112.5 x 1 (248 lbs) RPE 9 - 2.5kg PR sweet
105 x 3 x 5 sets (231 lbs) RPE 8, 9, 9, 9, 9
Bench was good tonight. Little 2.5kg PR and definitely more in the tank.
Squat
Bar x 10
65 x 5
85 x 3
105 x 3
110 x 6 x 4 sets (242 lbs) RPE 7, 7, 7, 7
Moved ok, hips a little sore.
Bent row
85 x 8 x 4 sets
Pull ups
7 x 3 sets
SS knee raise
12 x 3 sets
Great session tonight. I have deff got my sons germs. My lungs are starting to get pretty croaky and wheezy. Didn’t slow my down though. Really happy with my little bench PR tonight. Form was spot on and there is more to come. Quality
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Bench PR from tonight. Happy with this.
https://www.instagram.com/p/B230q2SAG-z/?igshid=aapu276ikdyy
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Congrats on the bench PR! You’re looking thicc and powerful these days, so I think your and @mortdk’s self perceptions are accurate. Who knew? Consistently lifting sub-maximal weights on compound barbell movements increases strength AND muscularity! Lol
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You made that look easy!
Lol yer it did move pretty well
That’s all the fluff I added !! Looking strong and good in a T-shirt isn’t the same as looking good without one!!
Feeling pretty chesty today. Trying to cough up as much phlegm as I can but lungs and throat getting sore. Body feels ok so will still train tonight.
It is a public holiday in Melbourne today, because tomorrow is the AFL finals (Australia Football League or Aussie rules). Love this country, only place I know that gives you a day off work the bad before the grand final.
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Bench looked good. You’ll do well on meet day.
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Friday 27 September week 4
Deadlift
Bar x 10
65 x 5
105 x 3
135 x 1
155 x 1
170 x 1 (374 lbs) - 5kg PR and moved nice
157.5 x 4 (347 lbs) RPE 10, First set felt very heavy so I stopped at 4 reps
157.5 x 5 RPE 10, got 5 reps on second set
157.5 x 4 RPE 10, only 4 reps in set 3 went for number 5 but it wasnt there,
157.5 x 4 RPE 10, only 4 reps on last set, last rep was a grinder.
Squat
Bar x 10
65 x 5
95 x 3
115 x 5 x 3 sets (253 lbs) RPE - 7, 7, 7
Lower back really pumped but squats were fine
Bench
Bar x 10
65 x 5
85 x 5
90 x 6 x 4 sets (198 lbs) RPE 8, 8, 8
Nice little pump.
Pull ups
Max x 3 - 10, 7, 5
SS machine row
3 sets
Good session. Happy with a little deadlift PR. Lungs are full of phlegm and it felt like I was breathing though a plastic bag by the end. But got the job done. Now to rest up for the weekend and try and get rid of these germs.
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Thanks @MarkKO, I have been a little worried about the pause on bench, so I have been trying to be very controlled and do a definite pause. You’ve done a few rodeos, will it pass ??
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Awesome pr’s both bench (looked easy) and DL quality (more In the tank There?) back off set Sounded a bit tough Simo.
Get better soon mate.
Haha but even more importantly (at least, imo) is actually BEING strong!
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Thanks @mortdk. It was a bit strange that the top set moved fine but the first down set was tough. In my head the bar was going to be light because I’d dropped the weight back but the first rep felt glued to the floor !! Still got most of the reps and happy with my effort.
Chest is still fked today, not planning on doing too much this weekend other than trying to recover and get well.
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I’d pause a bit longer to be safe.
The rule is that to get a press command the bar must be motionless on the chest. Most judges interpret that as meaning the bar must be controlled on the chest, so the tighter your setup the quicker you get a press call. You’re well controlled so that works in your favour, but some judges will want to see the bar actually held on the chest for a bit. Around a second and you’re golden because that’s generally the longest you’ll have to pause.
Watch the judging on the day to gauge how they do it, but prepare for the worst case scenario.
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Footie grand final day in Melbourne and the sun is shining. Going to be a good day.
https://www.instagram.com/p/B28JKYlg1nd/?igshid=1baibcyqpd0pe
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Now you’ve made me worry even more!! 
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A lot will depend on what fed your judges are with. If it’s PA, expect a pause up to a second. If its GPC or CAPO, it’ll be a lot shorter.
This is why I always harp on about preparing for worst case scenario meets: quick running and harsh and/or inconsistent judging. It’s your first meet with this mob so you have no idea what to expect. Best to assume you’re lifting to IPF standards and the judges were told you keyed their cars.
A lot comes down to first attempts too. If you show that you have full control and hit unquestionable depth, your calls are more likely to go your way for second and third attempts because you’ll have made an impression as a lifter who squats deep and can pause their bench. The judges won’t be looking for trouble.
There should also be a lifters brief at the start of the meet, where every rule is made very clear and it is also made clear what is expected of you.
It will generally be something like this no matter what fed:
All lifts
- One minute from when your name is called to get a start command (or to start the lift for deadlifts)
- No part of your body or the bar and plates to touch the rack or spotters between the start and rack commands
- No downward movement of the bar after the start of the lift
Squat
- No more than two steps to walk out, but sideways foot movement is ok until squat call
- Wait for the squat and rack calls
- Hips below top of knee
- No foot movement at all after squat call until rack call
- No thumb loop on thumb for wrist wraps
Bench
- Wait for start, press and rack calls
- No movement of feet on floor after start call
- Hips and shoulders must not come off bench
- No thumb loop on thumb for wrist wraps
Deadlift
- Wait for down command at lockout
- Bar must be controlled to the floor with hands on bar
- No hitching (jerking on the bar during the lift) or lapping (getting your thighs under the bar to move it)
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