Squat
133kg 4x5
Bench
72kg 4x5
Accessories
lat pull downs 3x12
tricep pushdowns 3x12
some shoulder stuff 3x12
today;s workout
Feeling better. Weights getting back in place. 
130kg 4x6 <Ez. Played around with stance width a little bit, and it worked… wonders. Closed it in by about 1/2cm in total only.
Benchpress:
80kg 6x3
Note:
I hate benchpress. It’s in my humble opinion the shittiest of the 3 powerlifts, and it’s not that entertaining. if i didn’t wanna do powerlifting i would drop bench in a heartbeat, lol.
Accessories
lat pull downs 3x12
tricep pushdowns 3x12
some shoulder stuff 3x12
General training note:
Did a bunch of tricep/forearm rolling with a bar after training. Helped heaps.
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Bench is the most technical of the three and the most high maintenance. Once you get your technique locked in and figure out how to train it, it gets better. The worst thing you can do is treat it with disdain.
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I hate bench too lol. Mine blows compared to my squat and dead
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I hope so… I figured me being able to bench close to 120kg might have made my technique decent, but its still whack.
Mine does to now. It used to be decent compared to the other two
today’s training:
deadlift
4x6 130kg first set done beltless
Every last rep i held it for some time just to train grip a bit. (hookgrip btw)
Then accessories
and thats about it
17 weeks out from meet!
Squat 152,5kg 5x3
Form was feeling really good. Moved my stance width in a little bit. It feels really effective!
Weight was moving quick, but not extremely fast.
Bench: 72kg 4x6
feeling solid, Trying to figure out bench form. Will get a video tomorrow, if i don’t forget to take it haha. Not focusing so much on arching, just trying to have my foot placement down, back really tight, and not collapse when the bar touches the chest.
Accessories:
Dumbell shoulder press
lat pull down
tricep pushdowns <got a dope pump
some bicep/wrist curls to give the elbow that pre hab.
Gym owner is gonna be ordering the powerbar this week, next week the new part of the gym is done and ill be squatting there. It’s basiclly the “powerlifting/strongman” area of the gym!
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Lol, my current meet is one day earlier then my last meet! Will be fun to see how much i’ve improved on the platform in a year!
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squat
137kg 4x5
Bench
75kg 4x5
ez workoout,
accessories
lat pull down
tricep pushdowns
curls
and some dumbell presses
had a pretty good workout.
Squat
4x6 130kg
tried a 10 sec paused squat without belt for shit and giggles with 140kg, didnt get it lol.
If i did it before the main work i would’ve gotten it tho.
Bench
5x3 82,5kg
Last set paused, Pausing it felt easier. Idk might have to start pausing again?
Still just playing around with form on bench
accessories
dumbell press
v-grip pulldown
triceps pushdowns
curls
some leg exstensions and calf raises because i felt like it.
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Sometimes you just gotta treat yoself. Respect
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deadlift workout from yesterday
140kg 4x6
lat pull downs
some romanian deadlifts to see how they feel now, did 120kg for a set of 8 beltles, probably gonna start doing these after the meet again cuz i love 'em.
some dumbell shoulder stuff
bicep curls
and thats wat it was.
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today’s workout:
Gym got an upgrade this weekend, al new squat racks, monkey bars, entire new room for the squat rack/monkey bars. There’s gonna be a proper powerbar soon to, (the one i earned with a bet.) Then theres gonna be some proper metal plates in the future to!
160kg 4x3
Squatting in my romaleos 2 now, i got them for a bargain and couldnt pass the chance. dont feel much diffrence from the 3’s, but they feel a bit sturdier.
Bench 75kg 6x4
and then i did a bunch of messing around with some new machines, did the monkey bar, and like a ladder kinda climb? Pretty cool upgrades.
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squat
150kg 4x5
Fairly easy. Using the romaleos 2, Gonna post my thoughts on the 3’s vs 2’s soon when i’ve used the 2’s long enough
Form is feeling fine atm, the closer stance works wonders…
bench
80kg 4x5
Lat pull down
tricep pushdowns
and some curls
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Today’s workout:
140kg squat 4x6
Was fairly easy, really happy with my squat recently.
Bench:
Man, fuck bench i still cannot get a decent fucking bench workout in. My elbows feeling fine, now my shoulders bothering me. Bench can suck a dick…
Was supposed to do 90 for 4x3, but wasnt happening…
I used to be benching 90 for sets of 6-10 pretty easy, now im struggling to get it for a fucking 4x3. The program im doing sucks for bench.
Did some overheadpress (No pain so that was good.)
And decided to do some rows, worked up to 90kg x 8. Wanna get that rowing strength up there to.
Food
300gram of beef, shit ton of baked potatoes, and some salad.
250ml of chocolate milk and a big glass of water< this was my dinner.
i had a 30cm subway for lunch (chicken teriyaki)
and for breakfast i had a bowl yoghurt with some cereal
throughout the day i ate some apples and drink water.
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powerbar is here. Good stuff
did a squat single on it, to test walkout feels a little easier, its a little thinner then the bar i used to use.
Very painfull to see people use it for rows tho, and just smash it to the ground ouch.
Deadlift 4x3 160kg
On the 4th set my first rep was hella ugly, positioning was bad etc. I recovered from that nicely on the the 2nd and 3rd rep.
Some back assistance work
thats it
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really pleased with today’s training!
Squat:
175kg x 3
This was supposed to be a set of 3 @ rpe 9, in hindsight i could’ve done maybe 180kg.
A well. meet day is coming closer, official sign in date is this sunday.
Bench:
10x2 80kg
Bench was feeling really good. Bench is just a bit weird atm, one day its feeling absolute shit, next day its feeling fantastic…
Did some latpull downs,
some curls, tricep pushdowns some laterall raises.
And some leg stuff for pump, and blood flow.
Video:
Rewatching first was maybe a tad high, 2nd and 3rd where good. Will keep an eye on this and squat a little deeper from now of on.
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Is it an Eleiko? That shit will be alright short of dropping it on racks from a squat.
Feels good to be superior in the bench for once lol but hoping those niggles resolve for you. What are you doing or not doing for them?
I wish lol… Just a b brand powerbar, but still way better then the bars we used to have at my gym.
Currently benching, shoulder just feels sort of weird when benching… Its feeling better now tho, Got a triple @ rpe 9 tomorrow, so i’ll see what happens
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Another day in the books, meet is coming closer. Everythings feeling decent, but bench…
Squat:
10x2 150kg
Pretty boring stuff. 150kg is becoming boring weight, had to be done so i did it?
bench:
Was supposed to do 100kg x 3.
Got 2, missed the 3rd.
It’s time i re-evaluate my benchpress form, and its programming for the past months.
Last year around november my benchpress was way stronger, and i was repping 100kg for sets… SO something has gone wrong since about late december.
Will update when i figure this one out, lol
So @guineapig sleep tight your bench is still better then mine, For now…
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