Wednesday 3.11.10
3rd day in a row of training
Squat 5
Power Clean
5 singles at 112.5/250
Squat
127.5/285*14 in 78secs Bad set: upper back rounded on last two reps
Then did
137.5, 147.5, 157.5, 167.5/372*1
Last one was a 1RM PR but was very ugly. Upper back rounded terribly and I stood there for a second with the bar on my hunched back. No pain however.
DB SLRDL
up to 31.5/70*15
TODAY I BENCHED 220 (=2 plates!!!) FOR THE FIRST TIME EVER. I DID 4 or 5 Singles. 2 bounced, the rest with a pause.
NB lack of sarcasm there - I am actually very happy to have hit that weight, and passed a mental milestone. I don’t care if it’s a pathetic weight, it means a lot to me.
Anyway …
November 4th 2010 (BW 128-9kg)
Bench 5 day
Pull Ups (Widest grip on handles)
5*3
Bench
Worked up to 100/220 * 4-5. Some bounced, some paused. Wide grip (for me at least) - pinkies by or on rings. I must go back to a close grip press after my meet on 28th November (2 heavy sessions, 1 deload session) as I’m worried about my shoulders.
Then 77.5/172*12 with wide grip (this was the 5 weight).
BB Row
85/190 5*10
BB Curls
30/66 3*11 (grip getting narrower)
Face Pull and Ext Rot
So ends 4 consecutive days of training (this is not going to be a regular thing). 3 days off.
2 weeks of heavy training, 1 deload week before meet.
165 squat
100 bench
235 dead = 500kg/1100lb total
Saturday 6th Nov
17 mile cycle ride - Wish I hadn’t agreed to do this with girlfriend.
Chin ups 7 (proper form, dead hang etc), 6, 6 Longish rests. Don’t know why - just a bit bored.
Monday 8th November 2010
Still suffering terribly from 4 days in a row training last week then 16 mile cycle ride on saturday. Might have affected performance somewhat…
Dead 3+
Dead
180/400*14 Form got rubbish around rep 8. Last 2-3 reps I didn’t lock out properly because upper back was so rounded. Set took 62secs. Still … it gives me a predicted max of 263/583 - not that I believe it for a moment.
(any comments on video appreciated)
GM
70/155*8 no belt
up to 87.5/190 *10 belted.
Db Bulg SS
30/6639
Bit of face pulling
Tuesday 9th November
Military 3
Z Press
57.5/1309
50/1105
42.5/95*12
Chins
10-11 sets * 4 (40-44 total reps) Took 39 minutes!!!
Military
45/100310 w c.3 mins rest - this was hard (why do shoulders fatigue so much?)
DB Row
4 sets total. Worked up to 47.5/105*10
keep your head up as you pull up, also have you tried conventional? you might be better suited for them.
11.11.10
Squat 3
Clean
115/25031
Squat
135/300*10-12
then I spent 40 mins doing 10-15 singles working on hitting right depth, low bar position and getting a feel for heavy weight. I also experimented with squatting the wrong way in the rack so I wasn’t facing a mirror (simulating meet conditions). I really do NOT want to bomb out of the meet on the squat, especially after travelling 100 miles and waiting all day. All these singles have probably taken their toll on me, however,and I’m going to wake up feeling terrible …
150/330 * 5-6 singles, 155 * 4-5 singles, 160 * 4-5 singles
Some shocking form in evidence particularly on the 160
Bench 3
Really overtrained today - poor performance.
Bench (wide grip)
Paused 90, 95, 100/220*1 (had to hip bridge the 100 - annoying because I got this weight for two singles with a pause last week)
Then did 80/180 * 13 with no pauses
Then did 90/200 with a partner calling out the press command. Ridiculously long pause and he kept grabbing the bar rather than letting me grind it out.
Think I’m going to open with 80/180 at meet. Then go 90/200, 100/220. I’m worried the pauses might be brutally long.
Wide Pull Up
3*3
BB Row
87.5/195310
BB Curl Close grip (about 14 inches - close for me anyway)
30/66312
Cable Ext Rot
As I write this I have a stomach virus - don’t know if I will be training this week.
Stomach flu this week. 2 weeks out from meet too. Therefore capped all reps on my top sets at 5, and did very little assistance
Mon Dead
190/420*5
Tue Military
Savickas 60/1355
Chins 33
Thu Squat
Clean 60, 70, 80/1803
Squat 142.5/3152 Went for a 3rd and failed. WTF!!! I’ve lost weight cos of stomach flu (bout 4-5kgs), I was going super deep, my belt wasn’t very tight due to weight loss, I did far too much work on squatting last week, my form was abysmal, it might just have been a bad day etc etc BUT STILL I should have been able to hit this weight for 8-10 reps. I did 137/305 for 11 reps 3 weeks ago.
Fri Bench
BB Curls 20, 30, 40, 45, 508
55, 60/1355
Bench 87.5/195*5
BB Row
60, 70, 80, 90, 100/220 *8
Bit of Ext Rot and kneeling Pallof press
My squat might have turned to dogshit and filled me with dread for the coming meet but at least I curled 60kgs Wooo!
Deload Week/Pre-meet Deload
Mon
Deads 60, 80, 100, 120/2665
Db Bulg SS w 15/33 310
BB Rolly-outy
Tue (no military or chins this week)
Bench
60/1355
Curls
32.5/72 310
BB Row
60/135
Ext Rot
Thu
Squats
60, 80, 100/2205 (possibly tad too heavy on these)
DB RDL
15/33 38
Face Pull
Plank
Sun 28th Nov 2010
IPF (GBPF) Meet
Squat 125 (x moved to rack it too soon) 145 160/356 (super deep, rather fast, GMed up)
Bench 80/178 90/210x (Fast and Easy moved foot and bottom slightly - fusssy) 100/220x (they made me pause far too long and I failed)
Dead 220 230 240/533
Total 480/1065 (I was robbed - both those benches should have been mine and I would have got my desired total of 500/1111). Maybe if I’d managed to get more than 4 hours sleep the night before I would also have done a whole lot better.
Squat 160/356 was essentially a PR (PR for depth and having no light resistance band depth check)
Dead 230 was a PR with no belt (it was on but forgot to close the lever)
Dead 240 was a PR full stop. 20kgs on my deadlift in 4 months. Was also done with no belt (on but forgot to close lever).
Kept forgetting to close lever because I was mega high on ammonia and Spike - took 7 Spikes in a 2 hour period despite the box saying under no circumstances should more than 4 be consumed in a 24 hr period - ha!. Took about 8 hours for the come down jitters to go away.
Ammonia was super fun too. On my 240 deadlift saliva was pouring out of my mouth! and my eyes and nose were on fire.
Last week I was knocked out for 6 days due to deadlifting 240 in competition.
Saturday 4.12.10
Chins 8-9 at 123kg
Monday 6.12.10
Military Day 3
Chins 7.5, 3, 4, 5, 3 (total 23)
Z Press 60/135*3.5
Very poor day, poor energy levels and I haven’t done Military for 3 weeks.
Tue 7.12.10
Squat 3
Front Squat 60, 70, 80, 90/2003, 100/2201, 105/2301, 110/2401
Db SLRDL 15, 20, 25, 29, 32.5, 37.5/83* 8
I have taken the decision to switch to Fronties as Back squats and Deads have been leaving me exhausted (that and the fact I only took one deload week in 7 months). Today felt good actually. Front Squats were done free (I normal use a very light band tied across power rack as a depth check), in Oly shoes, MEDIUM STANCE, deep (10inches? where 8 inches from floor is ATG for me). I haven’t front squatted since June/July really. In June/July I was on 9010, 957, 100*5 with wide stance to a box at 14 inches. All in all, today’s performance was a good starting point.
I just hope I don’t get fucked up by deadlifts on friday.
Thursday 9th Dec
Bench 3
85*5 Probably all I had in me. Poor. Pinkies just before rings.
BB Curl
32.5/72* 11,11,18
TBar Row
Up to 3.5 plates for 6
Down to 2 plates 3*10
Lat Pulldown
Stack 17 (out of 20) for 3 reps to just below chin (pissing about really)
BB Row (just to check I hadn’t lost all strength on this movement:)
60, 70, 80, 90/200*7 (fair amount of body english)
Ext Rot
Can’t decide whether to do Tbar Row (disadvantages: I hate it, it’s in a whole other room up stairs so can’t alternate with bench) or BB Row(disadvantages: lower back stress, lot of body english and little real back stimulation maybe?)
I must stop doing Curls first as well.
I must start making some fucking progress - apart from deadlift nothing really seems any better than it was in July.
Friday 10th Dec
Dead 3
190/420*10 in 29secs this was a fast set but it was sumo amd the bar travels less distance.
These were done with a wider stance (getting much closer to proper sumo) - the bar had wider knurling so I had to put my hands wider and therefore widen my stance. I also broke the sleeve on the bar! it cracked in two and the bar is now junk. I was using 50kg plates and apparently using a bar that is not made for deadlifting as it isn’t durable enough. Gym management said they didn’t even care …
your fucking beasting the deadlifts bro, i can still MP more than you though 
Monday 13 Dec 2010
Press 5
Chins
5*5 inside 20mins tough despite weighing 123-125kg (ie 3-5kg less than a few months ago when I was stronger)
Zavickas Press
57.5/130*5 required reps only
MP
up to 70*1 fuck
Push Press
801, 90fail fuck fuck fuck
MP has regressed back to where it was around April/May FUCK FUCK FUCK FUCK
Should I be doing Westside?
Squat day 5
Fronties ATG close stance
85/190*5 barely, barely made this SHIT
DB Bulg SS
worked up to 52/115*3 each side. ROM probably wasn’t that great
I feel like SHIT, all my lifts are SHIT (except for deadlift) — I’m taking time off (I’m going to stick to it this time) — see you on February 1st.
[quote]ros1816 wrote:
I feel like SHIT, all my lifts are SHIT (except for deadlift) — I’m taking time off (I’m going to stick to it this time) — see you on February 1st.[/quote]
Start doing the deload every 4 weeks,its an important part of the program and gives you a much bigger margin for error.
No need to take 6 weeks off just do some machine-only workouts and stop a couple of reps before failure. In 5-10 days you should be feeling pretty good.
A classic article:
I have ME/Chronic Fatigue Syndrome and am now skinny and weak after being out of the gym since december - yay! It was triggered by physical stress and now my body can’t recover from anything and indeed I’m tired all the time despite sleeping 8-10 hours and doing no exercise.
Moral of the story = listen to your body, take your deloads, don’t kill it in the gym all week and party at the weekend if you’re a poor recoverer.