Probably some. Hand size also a factor.
I’ll probably get the 110kg to lockout next time I try it.
1 Like
Squat:
20x5
60x5
100x2
120x1
130x5
130x5
130x5 - 286.5lbs
Bench:
20x10
60x5
80x5
100x5
100x5
100x5
100x5 - 220.5lbs
Deadlift:
70x5
110x5
150x1
160x5 - 353lbs still double overhand which is good actually. Best with this weight it turns out is 160x6…so grip strength is On at the moment.
Chinups:
108x6
108x6
Good.
Fin.
5 Likes
Wow.
Yesterday (Sunday here), took the family to Jamberoo Action Park (a place @simo74 visited on his trip up to the south coast of NSW).
It’s only about 30 minutes from my house, through a nice windy mountain pass, so we took my car upon my insistence 
. Wife’s car is obviously bigger and more comfortable…but boring and not at all engaging to drive like mine, even if it’s a bit rough. Noises. Bumps. Sticky tyres. Way more fun!
The park was not busy…infact it was insanely quiet for such a beautiful day. We essentially had the place to ourselves, no lines for ride at any point meant we jumped on everything about 4-5x each 
. Jamberoo is famous around here for it’s water slides and what not, it’s basically a giant water park - not sure what you all have stateside that would compare, but I am sure there are plenty about in the warmer states.
Some pretty awesome rides/slides are there; The funnel web, The Perfect Storm, and the Taipan all rest upon how heavy you can make your raft. 4 people max, up to a weight of 360kg. Myself and my neighbor are not small men, him especially , so most often resulted in the two of us with his eldest daughter and her BF in the rafts. Resulting is some pretty crazy riding haha. YouTube it for an idea.
My daughter is an anxious little thing, so I couldn’t get her on those three bigger rides, but to my delight, she talked herself into pretty much everything else for the first time in her life! She’d been a couple of times in the past but couldn’t never push herself to do alot. But yesterday, she really got amongst it, even got her on the chairlift up the mountain to use the only dry ride in the park, the Bobsled. Basically a toboggan ride down a stainless steel track. It’s like 40 years old, and still awesome. We did the tandon sled, but she ensured me she was ready for a single sled next time we visit! Great progress there for her, Very proud. I don’t pressure her into anything these days - I learnt that lesson long ago to let her lead herself through a fearful situation and only provide positive reinforcement where she seeks it.
Back to me. . I hit up probably everything So many times and I have the bruises to prove it hahaha. Got a bit wild there towards the end, with myself and my neighbor just getting silly on the racing slides! Eventually I came off second best, with the Oct8 racing slide ride. You get a matt to slide on…and belt down a windy ride as fast as you can, circa 15-20 seconds. I worked out a way to get even faster in the corners with a bodyboarding style technique and ended up crashing hard into a corner, flipping upside down onto my head and smashing my elbow haha. Imagine then a struggling large whale trying to right itself before the final “drop” into the finishing zone…just managed that complete with a nice headache . Got some paracetamol…and pushed on. Hahaha.
Great day all. Pretty wrecked this morning but worth it. I think I’ll train tomorrow. 
Fin.
5 Likes
Damn these training interruptions. .
Still couldn’t squat today…got some light stuff in and called it a day.
Squat:
20x5
60x5
100x3
120x1
Everything so tight and sore despite best efforts to roll and stretch it out. I’ll come back tomorrow.
Press:
20x5
40x5
50x3
57.5x5
57.5x5
57.5x5
57.5x5
On the flip side, these felt amazing. Feeling lighter each week despite the increasing load. Guess I have it setup right. Feeling easy now, so rest times are coming down. Happy to let it just keep going along with 2.5kg jumps.
All I had time for so far, have to go and pick up my daughter from school. Mate is coming around to train later, so will get a bit more work in then.
Fin.
6 Likes
Tried squatting again today.
20x5
60x5
100x3
120x1
132.5x1 - 292lbs
It was better…but still a tonne of fatigue in the hips etc. Considering this a deload week for the squat.
Bench:
20x10
60x8
60x5
80x4
100x1
105x5
105x5
105x5
105x5 - 231.5lbs
Kroc Row: each hand. No straps used.
26x10
46x6
56x6
66x3
66x3
66x3 - 145.5lbs
Looking to get some deadlift in tomorrow. May just be a repeat of the previous weight. See how the bod feels. Looking to increase the volume on these from next week for a time, see if I can bump it up to a fun load for comp. Probably at a point where I need to pick something to focus on, as I’m not sure the squat is going to get bigger than the 170 from last time unfortunately. Might focus a bit more on bench on deadlift and just look to keep the squat on maintenance leading in rather than push for a bigger one. A bit shite, but needing to be realistic. NOT competing is not an option.
4 Likes
Squat:
20x5
60x5
80x3
100x1
120x1
135x5 - 297.5lbs
135x5
135x5 finally back to feeling good. Lol.
Press:
20x5
40x5
52.5x3
60x6 - 132.5lbs 6 reps because I can’t count.
60x5
60x5
60x5 back to one plate!
Deadlift:
70x5
110x3
150x1
170x5 - 375lbs
Chinups:
106.5x1
112x5
112x5
Very good session. Been jumping into my pool upon waking every day this week… shocking literally…haha. but man…it’s SO good before a workout. Just jump, swim a lap underwater, and get out. That shock seems to take.my body instantly from CBF’d anything, to READY. Barely any warmup needed this morning.
Fin.
7 Likes
Squats!
20x5
60x6
100x3
125x1
140x5 - 308.5lbs back to three plates!
140x5
140x5
Bench:
20x10
60x5
80x5
100x2
107.5x5 - 237lbs
107.5x5
107.5x5
107.5x5
Just squat and bench today. Lats a bit fried from the previous session. They felt good though. Great even.
Some changes coming soon to how it’s progressing…just hesitant in that I don’t want to change it too early, ya know?
I think I need a small increase in bench frequency first up. So will starting running “bench, bench, press, bench, bench, press” instead of the current alternating model and see what happens there. Should get a bump. Squats…I keep adding weight, the first set continues to SUCK, then the second set continues to be easier…and the third feels like real work. . Might need to change the middle day of squatting to a light day to keep up with the recovery as it’s getting quite hard now. Still had DOM’s going into today from Saturday, so just need to be careful with that with my adductors and glutes. But obviously wanting to milk this cow for all its worth leading into December, might just be as simple as spreading the work out a little further.
It will evolve as it always does.
Good. Videos later. Back to the office.
Fin.
7 Likes
Press!
A quick one while on a work break.
20x8
40x5
50x3
60x1
62.5x5
62.5x5
62.5x5
62.5x5 - 138lbs
Felt strong, good quality reps. Will take another 2.5kg next time again. Still a long way from my all time 5rm of 76kg lol. Feels ages away. I did it for the one set though…so there is that. Keen to see just how close I can get with 4x5 without having to drop volume or change reps. Decided to run out this whole Linear progression on everything all the way until my comp just to see what happens. 
Wil switch to 3’s when 5’s are Really too much haha
Also, giving the lower body a second day of rest today, adductors still a little sore - we don’t take risks with adductors in this garage. Haha. Also have a bit of scapula pain again (don’t believe I’ve ever mentioned it - but it comes and goes), so pressing only today, everything else tomorrow.
6 Likes
Bench:
20x10
60x5
80x4
100x2
110x5
110x5
110x5
110x5 - 242lbs
Deadlift:
70x5
110x3
150x2
180x3 - 395lbs
Bench was great. Felt heavy after Press yesterday…but it was strong.
Deadlift wasn’t so great. The reps were ok. Fast enough. But my back still doesn’t feel Great at all at this load. Going to need to investigate more and work on what the issue is. Came back for the second planned triple, and it wouldn’t budge. CNS locking it down more than a fatigue issue, 100%. So there is something wrong there. Lol. I am still fatigued from the last squat session, so it MAY be contributing a little. Time will tell. Probably won’t squat until Saturday, more stretching and walking and what not until then, and hopefully can get some more deadlifting in afterwards.
Fin.
4 Likes
More musings…or ramblings!
I’ll test out some block pulls on Saturday. See how that feels on the back. Further thoughts also agree (haha) that my low back is also fatigued from the squatting…I’m very squat focused currently, no doubt starting to see an interference effect on other stuff, but being that I want to compete in another PL comp soon, im hesitant to give Squats their own day…as that interference is a real thing on comp day lol…but I also want to progress shit as much as possible before that day comes!
Eh. Day by day, as usual.
2 Likes
Squats:
20x5
60x2
60x2
100x1
100x1
Couldn’t do a single rep without pain today…
Press:
20x8
40x5
50x4
60x2
65x5 - 143lbs
65x5
65x5
65x5
Deadlift:
70x5
110x3
150x1
170x1
180x1
190x3 - 419lbs
These felt better today for sure. Had zero hopes after squats felt SO incredibly terrible. Been putting in twice daily mobility/stretching work. I FEEL good, ready, then I simply can’t do the movement lol.
Getting very tiring…after.having stormed into the gym chomping at the bit to squat/train, it really rips your enthusiasm to shreds I tell you that for nothing.
Thankfully, I don’t give up. Don’t know how to.
Press felt great. The last set was probably the strongest, which is great. And deadlifts certainly felt a lot better than the other day, 190x3 feeling solid and not near any limit. Back felt better about them also.
My diet has been a bit all over the place lately. STILL struggling to regain that momentum I had in place before I got sick. Luckily sleep patterns were never really affected or I’d really be buggered lol.
Do better. No excuses.
6 Likes
Diet been better. Been great for three days actually…let’s keep that going.
Yesterday:
Squats still sucked.
Did a number of triples with 60kg but just couldn’t get them working like they should.
Did some front squats instead, singles up to a pretty easy 90kg.
Press:
20x8
40x5
50x4
60x2
67.5x5
67.5x5
67.5x5
67.5x5
These were good honest work. Enjoyed them.
Then had to rush off for work! Wanted to walk to the job site and had to be there before 8. Made it.
Also went for another huge walk right after lunch.
Got myself a massage before flying back home…got super lucky with a massage therapist recommended by my client having had a late cancellation right before I walked in! Got her to absolutely Smoke my upper back/traps/spinal erectors/neck etc. Was worth the pain…walked out a different person . It was all pretty badly tight…the lady complaining several times about how difficult it was to sort out haha.
Gave it all another smashing today with the foam roller/hockey ball and some stretching. Plus a heap of hip/hams/quads Rollin’ and stretching. And of course a 1 hour walk with one of the doggos.
Good.
Fin.
6 Likes
I think I am going to need to make the ball and roller my friend for the next 5 weeks.
2 Likes
I’m taking up Yoga.
(I’m not).
2 Likes
Huge week this week with work, topped with the frustration that is random squat abilities…
Tonight, I just needed to Lift.
Deadlift:
20x5
20x5
70x5
70x3
120x3
120x3
160x2
160x2
180x1
180x1
200x1
200x4 - ~440lbs I needed that. Was easy too. Might have gotten 7-8reps had I pushed. Lower back said not to do another rep though .
Press:
20x8
20x6
40x6
40x4
60x2
70x1
70x5 - 153lbs
70x2
70x2
70x2
70x2
Chest supported DB Row:
26x8
36x8 - 79.5lbs each hand.
36x6
36x6
36x6
DB Flat Bench:
36x10
36x13 - 79.5lbs PB. Had to steal one somewhere haha.
Good session great pump from the rows and bench. Like I said, I Had to just Lift today to remind myself Why I do it…because I love doing it. More than any program, or prep, or anything like that, I just love lifting heavy shit.
Good.
Fin.
4 Likes
Saturday morning fun.
Bench:
20x10
20x8
60x6
60x4
80x4
100x2
110x1
120x4 - 264.5lbs
120x2
120x2
120x2
120x2
Squat: (beating the old dead horse here lol).
20x5
20x5
70x3
70x3
100x2
100x1
120x1
120x1 - 264.5lbs
Goblet Squat:
30x11
30x11
30x11 - 66lbs
I’ll keep adding work to these squats instead. Will use SSB or Front squat next time. Upright, or at least more upright for me, squats are working fine. Maybe it’s time to instead run another block or two of front squats and officially lock in that 3 plate front squat…
Bench felt good. Strong. Previous session deload was worth it, felt really good.
Had an urge to deadlift again at the end of the session…still might
5 Likes
Front Squat:
20x5
20x5
60x2
60x2
70x2
80x2
80x2
Paused squat:
60x2
80x2
80x2
100x1
120x1
Press:
20x8
20x6
40x6
40x4
60x2
62.5x6
62.5x3
62.5x3
62.5x3
62.5x3
Deadlift:
70x5
70x3
120x3
120x3
160x1
Mostly a light and easy day. Mostly to keep moving.
Medium/moderate weight/effort for press. Short rests.
Fin.
6 Likes
This morning at 10am.
SSB squat:
62.5x3 (warmup with goblet squats).
82.5x3
92.5x3
102.5x3 -225lbs
Full focus on the glutes for every single rep. Nice movement to come back to. Easing in on this variation also.
Goblet Squat:
30x12
30x12 - 66lbs or whatever.
Extra rep added per set again. Will keep going to 20 reps then move to double kettlebells to add weight. Did try to swing both 30kg kettlebells into front rack position but that ended…badly. . Will pull both back to 16-17kg and use those when the time comes. Great pump from these. Done with continuous tension. No stopping for nothing.
Bench:
20x10
20x8
60x6
60x4
80x4
80x2
100x10 easy. Easy day today in any case. Nice to be able to call 100kg for 10 reps easy again - 220lbs
Then at 430pm:
Deadlift:
70x3
70x3
120x3
120x3
160x1
160x1
180x1
180x1
200x5 - 440lbs
200x2
200x2
Good day overall. 4 training days in a row and feeling Quite Good.
6 Likes
Quick one on my lunch break:
Press:
20x10
20x8
40x6
40x4
60x2
70x1
Really liking the new warmup strategy…
70x5 - 153lbs
70x2
70x2
70x2
70x2
70x2
Deadlift:
70x5
70x3
120x3
120x1
160x2
160x1
Just warmups only today.
And we done, in and out. Might come back later, or I might not. If I do, it’s chest supported DB row and DB benching. If not, that will happen tomorrow, not a big deal.
Fin.
6 Likes