bar x 5
40kg x 2
60kg x 1
80kg x 1
90kg x 1
100kg x 0- ****ing funny as LM has it on film, bar flipped out of the rack
100kg x 0
100kg x 1 easy
110kg x 0
110kg x 1 - 10kg all time overhead PR
Walked out 115 but didnt attempt it.
Floor press
60kg x 8
80kg x 5
100kg x 3
120kg x 2 - rep PR
125kg x 1 - PR
130kg x 0 (would have equalled bench PR)
Bent over row
60kg x 10
80kg x 12
90kg x 10
100kg x 6
Alternating curl
14kg’s x 10, 5
12kg’s x 6
External rotations
7kg x 8 HUGE PR
8kg x 5 HUGE PR
6kg x 15 HUGE PR
Done. Wicked session. Thought we d try some overhead stuff in preperation for Iain’s comp. My lats really hurt now! Pleased with the floor pressing, hopefully if I hit 130-135 in the next 2-3 weeks I ll have a run at a 3 plate bench.
ME Lower, last session before I have 2 wisdom teeth out at the hospital tomorrow…
Squat-
50kg x 8
75kg x 5
100kg x 3
130kg x 1
150kg x 1
160kg x 1- PR
165kg x ? questionable depth, vid coming
165 x 0 took stance too wide and had nothing.
If memory serves ive done either 155 or 160 before but with a VERY dodgy depth (ie nowhere near //).
RDL
60kg x 5
100kg x 3
150kg x 10
160kg x 6- LM says 5, I swear it was 6!
Split jerks
40kg x 3
50kg x 2, 2
60kg x 1, 1, 1
70kg x 1, 1, 1
80kg x 2
90kg x 0, 1- easy, just want concentrating first time.
Not a bad session, pleased with the 160kg squat. This will be a good start to move on from in the search for 180kg, which hopefully will happen by xmas.
I had my lower 2 wisdom teeth pulled out under a general anesthetic on wednesday, hence the lack of training.
Easy deadlift/hope my face doesnt bleed day
Deadlift
60kg x 6
100kg x 3
140kg x 1
180kg x 1
210kg x 1
Done. 210 felt really easy, twisted slightly coming up but I think I had 2-3 more left in the tank. Closed it down there as that is my planned opener next sat. Glad I didnt pass out etc so tomorrows session should be just fine.
Right, I want to get this back up and running again. Ive been training the whole time, but ive only been updating my log on muscletalk.
Interesting developments in the last 3 months:
300lb bench press
Lots of rugby
Shoulder hurting again, elbow injured from rugby but recovering.
Squatting has taken a bit of a dive during the season, few weeks off now so hopefully it ll pick up again.
Im ill at the moment so did a light squatting session today:
SKWAAAAAT-
60kg x 3, 3, 3, 3
80kg x 3
100kg x 3
120kg x 3
130kg x 3
115kg x 3
115kg x 3
RDL-
60kg x 3
100kg x 3
120kg x 3
150kg x 7*
Hanging leg raises
Cold is making high rep stuff a no go so I figured id go for one all out set which was ment to be 150kg x 10, the borrowed straps I had snapped on 7 but I was good for 10 I think.
10kg x 30
20kg x 15
30kg x 10
40kg x 10
45kg x 9- wtf *
45kg x 6
30kg x 15
Kroc row- ish
30kg x 10
36kg x 10
40kg x 10
45kg x 10
Facepull
15kg x 12
15kg x 12
17.5kg x 12
12.5kg x 12
Reverse fly
10kg x 10
10kg x 10
12kg x 10
12kg x 10
EZ bar curl
bar x 20kg x 11, 8, 15 (cheat)
Hanging leg raise
bw x 8, 8, 8
Db pressing was very odd, my left hand side just gave up after 5 reps. I lowered the weight an inch or two then blasted it up but this ****ed my attempt at a 12. I think I may have done enough DB pressing, its the only pushing im doing at the moment so maybe next week I ll DB floor press. Id really like to do weighted press ups of some kind but I dont have anyone to put the plates on my back or any chains or anything (I dont like them with bands).
Good session, liked the Kroc row thingys a lot. With straps next week I ll shoot for 45lg x 15 next week.
60kg x 5, 5
80kg x 3
100kg x 3
120kg x 3
130kg x 3
135kg x 2
140kg x 2
110kg x 3
Rack pull- mid shin*
60kg x 3
100kg x 3
150kg x 3
180kg x 3
190kg x 1
Reverse lunge
24kg’s x 10, 10
I put an aerobics step inside the rack (which has a fixed bottom height, just above the knee) making the bar about mid shin height. The 190 wasnt a max, I just didnt want to do anymore as the bar was murdering my hands (Taro bar has savage knurling).
Squats felt good, worked my stance out a tad on the last few sets and it felt a little more solid.
The most ive ever squatted is 160kg x 2, so 140 is probably like 85% of a max. Next tuesday I ll be pulling with Iain (that sounds quite gay really) so im not sure if I ll squat or not.
My main focus right now is getting my squat up. Its been pissing me off for ages how **** it is. I squatted 140kg x 3 like 3 years ago now and I did 140kg 5 x 5 in the summer without busting a nut. I just dont seem to be getting anywhere 1rm wise. I think this is down to several factors:
Return to training after ending myself over new years:
Chin up to the collar bone-
8, 6, 5, 4
DB floor press-
12kg x 10
22kg x 10
32kg x 8, 8, 8*
Face pull-
15kg x 12
17.5kg x 12
20kg x 12
12.5kg x 20
Press ups 4 x 10
Fat man row 3 x 8
Db preacher curl 8kg 3 x 8
I tried to bench but my shoulder and elbow were having none of it, even with 60kg’s. These were really easy, couldve used more weight but my left shoulder wasnt loving it.
60kg x 3
60kg x 3
80kg x 3
100kg x 3
120kg x 3
130kg x 1
140kg x 1
150kg x 1
155kg x 1
120kg x 2
120kg x 2
Deadlift
60kg x 1
100kg x 3
155kg 5 x 3
120kg 3 x 3 (double overhand)
Peterson step ups 3 x 10
Double handed KB swing
12kg x 1 min
12kg x 30 secs
12kg x 30 secs
Done. Good session, happy with the squats. Didnt feel the best all day but some serious foam rolling made those the most comfortable squats ive done, probably ever. The 155 was hard, but it was always going. More singles in the squat is the way forward I think, whislt at the same time building up the volume on lower sets.
Deadlifts were easy, moved the bar maybe quater of an inch further away from me, ment I could get my hips a trifle lower. KB swings felt good, just did them to see what they re like.
Bench press- shock horror, gave it another try…(now 3 months no pressing)
60kg x 8
80kg x 5
90kg x 5
100kg x 8*
110kg x 1**
90kg x 12
80kg x 12
*Not failure, probably had 10+
**Very easy, paused it for a good 2-3 seconds and it flew up. Didnt want to go heavier since this is session 1 back from elbow pain AGAIN.
Kroc row
20kg x 5
32.5kg x 10
40kg x 10
50kg x 10
60kg x left hand couldnt grip it past 1
50kg x 10
Dimmel Deadlift
80kg 3 x 10
Reverse fly x 3
Preacher curl x 3
Good session, enjoyed the rowing a lot. Head 55kg x 10 next time I think. Benching felt fine. After the successful foam rolling of my hips ive been using my hands to work out some painful spots in my tris. Pretty much all of the tricep for 4 inches above the elbow is sore as **** when I press it, massaging this for 30s and no elbow pain at all…interesting…
If I can get a few weeks going with no pain I ll work up as follows:
100kg 5 x 5, 80kg 3 x 3
110kg 5 x 3, 90kg 3 x 3
120kg 3 x 3, 100kg 2 x 3
125kg x 3, 80kg 3 x 3
130kg x max.
Ive hit a 300lbs paused bench, next step 3 plates.
Deadlift- nowt on this week so pulled today, squat on sat
60kg x 3
100kg x 3
140kg x 1
170kg 5 x 3
130kg 3 x 3
Block pull 2’’ off the deck
100kg x 3
140kg x 3
160kg x 3
Cable row
‘8’ x 20
‘9’ x 20
‘10’ x 20
Done. Pulls were good, all smooth and snappy. Block pulls were easy.
My housemate has expressed an interest in getting into some powerlifting style stuff- just to get strong really. In that vein he hit a 95kg bench on tuesday. Hed done some pulling convo last term under my instruction but was struggling to get down to the bar. Got him at it sumo today and he looked really good, hit a 20kg PR with 160kg. Also hed never been able to hit squat depth, took his stance right out and he sinks right into the hole! Squat PR to come on sat we hope!
bar x 5
60kg x 3
80kg x 3
100kg x 3
120kg x 1
140kg x 1
150kg x 1
160kg x 1*
140kg x 1
130kg x 2
120kg x 3
Pulldown abs
50kg x 12
70kg x 12
80kg x 12
Equal weight PR. I doubled this in the summer. I might go heavy for one more week on squats, depending on how I feel. The 160 was hard but was never in doubt I dont think.
bar x 8
60kg x 8
80kg x 8
100kg x 5
110kg x 5
120kg x 3
130kg x 1*
100kg x 12
Was slightly bounced, went up easily enough for there to be 2/3 in there right now. My strength off the chest is down understandably, hopefully this will return as I get back into benching).
Floor press
60kg x 5
80kg x 5
80kg x 5
Long pauses, not hugely hard just dont want to put too much through my dodgy elbow right away.
DB row/kroc row/dave row
20kg x 10
30kg x 10
55kg x 10
55kg x 10
Right arm weaker than the left strangley
Face pull
30kg x 12
35kg x 12
40kg x 12
45kg x 12
HS lat pull down
25kg a side x 15, 15, 12
Good machine.
Happy with the session, I think I ll now adopt a more structured approach to benching and work on pausing all the reps properly.
Ive decided that Im going to aim to do some kind of powerlifting comp this year at some stage, more than likely after summer rugby league (which ends in July) so maybe sept or oct time.
