Squats, Squats, Squats

podge57

Bit of a strange session, benching was great, and the first 4 DL reps were great. I messed up the last rep, and had to grind it out, and then I couldn't even budge 215 for my drop set.

Paused Bench
20kg x 8
40kg x 8
60kg x 5
80kg x 5
100kg x 3
120kg x 5 @ 9
112.5kg x 5 @ 9

Deadlift
60kg x 5
100kg x 5
140kg x 3
160kg x 2
180kg x 1
205kg x 1
230kg x 5 @ 9.5

Seated Press
40kg x 8
60kg x 6
70kg x 4
80kg x 4 @ 9
75kg x 4 @ 8
75kg x 4 @ 9

Good Morning
60kg x 8
80kg x 5
105kg x 5 @ 9
100kg x 5 @ 9

podge57

Terrible session on Saturday - was warming up for squats, and on 180kg, my knee just gave way 1/2 way down. There was no pain, but I just lost all power and bottomed out. There was a bit of pain in the middle of my kneecap, and on my quad tendon for the rest of the day. I had been slacking on my mobility work, and I think this may have been a factor. I've iced, and worked hard on my IT bands and knees over the last few days, and everything feels ok now.

To make matters worse, I decided to keep going with the session and bench - on 100kg a tendon "popped" in my left shoulder. Again, it was sore for about 24 hours, and then cleared up

Feeling good now, squatting and benching tomorrow, hopefully no issues

podge57

Tonight's session was a relief - no knee or elbow pain. Numbers were down a bit on last week, but it was good to get the heavy work in. Still getting used to squatting with my belt again - 1st rep was fast, but couldn't get air in for the others and I wasn't using my belt at all

Squat
60kg x 5
100kg x 5
140kg x 3
160kg x 1
182.5kg x 1
210kg x 4 @ 9
190kg x 4 @ 9

Bench
20kg x 8
40kg x 8
60kg x 8
80kg x 5
100kg x 3
115kg x 1
130kg x 3 @ 9
120kg x 3 @ 8.5
120kg x 3 @ 9

JM Press
60kg x 7
60kg x 7
80kg x 5
90kg x 7 @ 9
82.5kg x 7 @ 8
82.5kg x 7 @ 9

podge57

Great all-round session tonight. Had serious DOMS in my lower / mid back, and my left pec was feeling tender. Had to hold back a bit when benching, but got some good work in. Deads were good, but a bit slow off the floor. Think I'll got back to deadlifting barefoot, and pick up some slippers for the comp. The lunges felt great, nice stretch on the quads.

Paused Bench
40kg x 8
60kg x 6
80kg x 4
100kg x 3
115kg x 1
122.5 kg x 4 @9
112.5kg x 4 @ 9

Deadlift
60kg x 5
100kg x 5
100kg x 5
140kg x 3
180kg x 1
210kg x 1
235kg x 4 @ 9
210kg x 4 @ 8.5
210kg x 4 @ 9

Incline Bench
40kg x 8
60kg x 8
80kg x 3
90kg x 6 @ 9
82.5kg x 6 @ 8
82.5kg x 6 @ 9

BB Lunge
40kg x 6
60kg x 4
77.5kg x 4 @ 9
70kg x 4 @ 8
70kg x 4 @ 9

podge57

It was good to hit some exercises I don't normally do today. Probably went a bit light on the squats and presses, could have gone 180/122

2 Count Pause Squat (Beltless)
60kg x 5
100kg x 5
100kg x 5
140kg x 3
155kg x 1
175kg x 3 @ 9
160kg x 3 @ 8
160kg x 3 @ 8.5
160kg x 3 @ 9

Pin Press (Chest Level)
40kg x 8
60kg x 6
80kg x 3
100kg x 3
120kg x 3 @ 9
112.5kg x 3 @ 8
112.5kg x 3 @ 9

Romanian Deadlift (Beltless)
60kg x 5
100kg x 5
140kg x 3
160kg x 3
190kg x 6 @ 9
175kg x 6 @ 9

podge57

Had to do this session a day early as I'm going away from Fri-Mon. Still some soreness in my legs from Saturday, and I could have done with the extra days rest. I'm a bit worried about how inconsistent my squatting has been, and I'm really struggling to use my belt properly. But I still have 3-4 sessions to get it sorted. Had to pass on the floor presses, as I strained my pec slightly.

Squat
60kg x 5
100kg x 5
140kg x 3
165kg x 2
195kg x 1
215kg x 3 @ 9.5
202.5kg x 3 @ 9

Bench
20kg x 8
40kg x 8
60kg x 6
80kg x 4
105kg x 2
122.5kg x 6 @ 10
115kg x 6 @ 9
115kg x 6 @ 10

podge57

Deads felt good - probably could have tripled 245 easily enough. Planning to open around 240 at the comp. Didn't pause the 2nd bench rep for long enough, and then overcompensated on the 3rd.

Deadlift
60kg x 5
100kg x 5
100kg x 5
140kg x 3
170kg x 2
210kg x 1
240kg x 3 @ 9
230kg x 3 @ 9

Paused Bench
20kg x 8
60kg x 6
80kg x 6
100kg x 3
115kg x 1
125kg x 3 @ 9
117.5kg x 3 @ 8
117.5kg x 3 @ 9

Seated Press
20kg x 8
40kg x 8
60kg x 5
70kg x 3
80kg x 5 @ 9
75kg x 5 @ 8
75kg x 5 @ 9

Good Morning
60kg x 5
80kg x 5
110kg x 4 @ 9
105kg x 4 @ 8
105kg x 4 @ 9

podge57

Had to squeeze this weeks training into 4 days, and there was a bit of tiredness in my legs tonight. Got some good work in though.

Squat (Beltless)
60kg x 5
100kg x 5
140kg x 3
170kg x 2
202.5kg x 2 @ 9
192.5kg x 2 @ 8.5
192.5kg x 2 @ 9

2 Count Paused Bench
20kg x 8
40kg x 6
60kg x 6
80kg x 4
100kg x 2
117.5kg x 2 @ 8.5
112.5kg x 2 @ 7.5
112.5kg x 2 @ 8
112.5kg x 2 @ 8
112.5kg x 2 @ 9

Snatch Grip SLDL
60kg x 5
100kg x 5
125kg x 5
150kg x 5 @ 9
142.5kg x 5 @ 9

podge57

Don't know what to make of tonight's training. I was in Bratislava from Fri-Mon, and didn't get much sleep, or eat much. But the first rep @ 220kg was smooth, probably the best squat I've done in weeks. The 2nd was coming up well, and for some reason my right hand slipped off the bar halfway up. I had to grind it out with one hand on the bar. Then on my drop set, the exact same thing happened. I didn't know what RPE to put down, but there was no way I would be able to get another rep with one hand, so it had to be a 10!
It doesn't look like I'm on track for 250kg, 240kg is probably more realistic. The first rep tonight felt like a good opener weight. I'll get a chance to take it again next week, with a full week of rest / training / eating behind me.
My benching was solid though, and my deadlift also seems to be on track. Even with a 240kg squat, I would still be in with a shot of a 650kg total.

Squat (w/Belt)
60kg x 5
60kg x 5
100kg x 5
140kg x 3
180kg x 2
205kg x 1
220kg x 2 @ 10
207.5kg x @ 10

Bench (TNG)
20kg x 8
60kg x 6
80kg x 4
100kg x 3
120kg x 1
135kg x 2 @ 9
127.5kg x 2 @ 9

JM Press
60kg x 7
80kg x 7
95kg x 7 @ 9
90kg x 7 @ 8
90kg x 7 @ 9

podge57

Deads were really solid tonight, had at least another rep in me, same on bench. Weighed in at 105.5kg, but I've been told my scales are a couple of kg light. Should be able to get hands on some calibrated scales at the weekend.

Deadlift (w/Belt)
60kg x 5
100kg x 5
100kg x 5
140kg x 3
180kg x 2
215kg x 1
250kg x 2 @ 9
237.5kg x 2 @ 9

Competition Bench
40kg x 6
60kg x 6
80kg x 4
100kg x 3
115kg x 1
130kg x 2 @ 9
125kg x 2 @ 8.5
125kg x 2 @ 9

Incline Bench
60kg x 7
75kg x 7
90kg x 7 @ 9
85kg x 7 @ 9

Barbell Lunge
45kg x 5
60kg x 5
75kg x 5 @ 9
70kg x 5 @ 8
70kg x 5 @ 9

podge57

Saturday's session. Bar was moving a bit slow, but got some good work in.

2 Count Pause Squat (Beltless)
175kg x 4 @ 9
167.5kg x 4 @ 8.5
167.5kg x 4 @ 9

Pin Press (Mid Range)
120kg x 4 @ 9
115kg x 4 @ 8
115kg x 4 @ 9

Romanian Deadlift
182.5kg x 7 @ 9
175kg x 7 @ 9

podge57

Bit of a strange one today - warmups all felt great, but all the openers felt a bit off. Sat back too much on the squat, flared on the bench, and the bar swayed on the deadlift. Still feel the numbers are all about right for my openers, based on my training over the last few weeks.

Squat (w/Belt)
60kg x 5
100kg x 5
140kg x 3
180kg x 1
200kg x 1
215kg x 1 @ 8.5

Competition Bench
20kg x 8
40kg x 6
60kg x 6
80kg x 4
100kg x 2
115kg x 1
125kg x 1 @ 8

Deadlift (w/Belt)
60kg x 5
100kg x 5
140kg x 3
180kg x 1
210kg x 1
240kg x 1 @ 8

https://www.youtube.com/watch?v=YWQZ3JdWqSA

Da Za

Solid opening total.

I'll see you on Saturday man.

podge57

Da Za wrote: »

Solid opening total.

I'll see you on Saturday man.

Cheers, looking forward to getting back on the platform - been too long!

Hanley

podge57 wrote: »

Cheers, looking forward to getting back on the platform - been too long!

Fact! You lifting at 100?

podge57

Hanley wrote: »

Fact! You lifting at 100?

Think I'm sitting around 105 / 106, so it's the 110's for me!

podge57

Bit late getting this up, but the video took about 6 hours to upload...

Lifted at the IPO Nationals on Saturday - weighed in that morning @ 103.8kg, a bit on the light side, but nothing to worry about.

Squats
As soon as I started warming up, I remembered how much of a difference there is between lifting in the gym, and in competition. Warmups felt decent, but not overly fast. Was worried about squatting out of the mono, but I actually felt really comfortable in it.
Lowered my opener to 210, took it deep, and it came up easy. But I knew I wouldn't be hitting 240.
Went to 225 on my 2nd, really had to grind through the middle, but finished strong.
Didn't have much in the tank, so went for 232.5 - was pretty quick out of the hole, but got halfway up and then came straight back down.

Bench
Warmups were solid - opener of 125 felt fine - got one red for my ass coming up
2nd attempt, went to 132.5 - this was a real grinder, and got 3 reds for not keeping my ass down again.
Took 132.5 again on my 3rd - I knew my derriere would be under scrutiny, so I squeezed tight and managed to lock it out.
Was hoping for 140, but it wasn't to be today - although it was 20kg competition bench PR, which is a bit embarrassing

Deadlift
Was seriously cramping up by the time it came to the deadlift - not sure why - I was well hydrated and had plenty to eat. Warmups were good, but I was really struggling to get my hips down.
Opener - 240 - felt pretty tough, but watched the video and it looked fast.
2nd - went for 257.5 - had to grind through the lockout, but never felt like I would miss it.
Went for 262.5 on my third, got it above my knees and gave it everything, but it wouldn't budge. Had to put it down when I started seeing stars.

Finished with 225 / 132.5 / 257.5 for a 615 total. Well off my target numbers, but I was still satisfied with a 30kg competition PR, and it was great to be back on the platform. It was a very enjoyable comp, great judging, well run, and I won't hesitate to compete in the IPO again

Plenty to work on, and I'm looking forward to competing again during the summer. I'm going to go back to playing football as well, not playing didn't seem to have any impact on my recovery, and I want to keep up a decent level of conditioning.

Going to get a few easy sessions in this week, and then try something a bit different for the rest of the month, before I start getting ready for my next comp.

podge57

Back at it tonight...kinda. Lower body still in recovery mode, so took it easy.

Close Grip Bench
40kg x 8
60kg x 8
80kg x 8
100kg x 3 x 8

BB Lunge
40kg x 8
60kg x 2 x 8

Chins
4 x 5

KB Swing
24kg x 3 x 20

podge57

Going to be working off Dan John's "Even Easier Strength" template for the next few weeks. Doing the same lifts 5x per week, but with low intensity. I've widened my squat stance about 6" - not sure if I'll stick with it, but I need to strengthen my adductors.
Was GMing the weight a little bit on the first set, but then focused on keeping my chest up and that sorted it.

Goblet Squat
24kg x 25

KB Swing
24kg x 3 x 20

Bench
40kg x 5
60kg x 5
80kg x 5
90kg x 2 x 5

SLDL
60kg x 5
100kg x 2 x 5
130kg x 2 x 5

BB Row
60kg x 2 x 5
80kg x 2 x 5

Squat
60kg x 5
100kg x 5
130kg x 2 x 5

Chins
3 x 5

podge57

Goblet Squat
24kg x 25

KB Swing
24kg x 2 x 25

Bench
40kg x 5
60kg x 5
80kg x 5
90kg x 2 x 5

SLDL
60kg x 5
100kg x 2 x 5
130kg x 2 x 5

BB Row
60kg x 2 x 5
80kg x 2 x 5

Squat
60kg x 5
100kg x 5
130kg x 2 x 5

Ab Pulldowns
2 x 15

podge57

All the doubles were really easy as they should. Still have really bad DOMS in my IT bands and hamstrings, the first few reps on the goblet squats were pretty painful.

Goblet Squat
24kg x 25

KB Swing
24kg x 2 x 25

Squat
60kg x 5
100kg x 5
130kg x 5
150kg x 3
165kg x 2

Bench
40kg x 5
60kg x 5
80kg x 5
90kg x 5
105kg x 3
115kg x 2

SLDL
60kg x 5
100kg x 5
130kg x 5
155kg x 3
165kg x 2

BB Row
60kg x 2 x 5
85kg x 5
100kg x 3
110kg x 2

BB Curl
40kg x 12
50kg x 10

podge57

Increased the SLDL and Bench weights a bit - struggled to keep my eyes open, but got it done.

Goblet Squat
24kg x 25

KB Swing
24kg x 2 x 25

SLDL
60kg x 5
100kg x 2 x 5
135kg x 2 x 5

BB Row
60kg x 5
85kg x 2 x 5

Bench
40kg x 5
60kg x 5
80kg x 5
95kg x 2 x 5

Squat
60kg x 5
100kg x 5
130kg x 2 x5

podge57

Bumped my squat up a bit - wide stance still feeling pretty good. Will be going heavier at the end of the week, so I'll find out more then

Goblet Squat
24kg x 25

KB Swing
24kg x 3 x 20

Bench
40kg x 5
60kg x 5
80kg x 5
95kg x 2 x 5

Squat
60kg x 5
100kg x 5
140kg x 2 x5

SLDL
60kg x 5
100kg x 2 x 5
140kg x 2 x 5

BB Row
60kg x 5
85kg x 2 x 5

podge57

Haven't logged in a few weeks - had tendonitis in my knee and elbow which meant I couldn't do much for about 10 days. Have stepped it up over the last couple of weeks, and training is going well. I was originally planning on lifting in the NIPF nationals in June, but I'm going to Canada & America for 6 weeks, so that won't be happening now

podge57

Squat
60kg x 5
100kg x 5
140kg x 3
160kg x 2
180kg x 5
120kg x 20

Bench
40kg x 8
60kg x 5
80kg x 5
102.5kg x 3 x 5

Pushup
2 x 25

Pullup
4 x 5

BB Curl
40kg x 2 x 12

podge57

Squat
60kg x 5
100kg x 5
140kg x 3
160kg x 5 x 5

Bench
40kg x 8
60kg x 5
80kg x 3
100kg x 3
120kg x 3

BB Row
60kg x 8
80kg x 8
100kg x 2 x 8

Calf Raise
3 x 20

Ab Pulldown
3 x 20

podge57

Tonights training - Wednesday is going to be my "easy day" until the end of the month - I'm really busy Tue-Fri, so it suits to go hard on Sat & Mon.

2 Count Pause Bench
40kg x 6
60kg x 5
80kg x 3
105kg x 3 x 3

BTN Press
40kg x 10
50kg x 2 x 10

Decline Situp
+20kg x 3 x 12

Lat Pulldown
3 x 15

Calf Raise
2 x 25

podge57

185 squat set was solid. Think the 5x5 squatting is helping, starting to see my legs grow again. First heavy deads since the competition, felt pretty good too

Squat
60kg x 5
100kg x 5
140kg x 3
160kg x 2
185kg x 5

Deadlift
60kg x 5
100kg x 5
140kg x 3
180kg x 1
200kg x 1
220kg x 3

Bench
40kg x 8
60kg x 5
80kg x 5
105kg x 3 x 5

Chins
3 x 6

Calf Raises
2 x 25

podge57

Had a death in my family this week, so didn't train until Friday. Didn't stop yawning through the session, but got it done

Squat
60kg x 5
100kg x 5
140kg x 3
162.5kg x 5 x 5

Bench
40kg x 8
60kg x 8
80kg x 8
107.5kg x 8

Decline Situps
+20kg x 3 x 12

Pushups
2 x 20

Pullups
3 x 6

podge57

Was originally supposed to squat 190x5, but that wasn't going to happen, so I focused on deads and got a 20 rep set in

Deadlift
60kg x 5
100kg x 5
140kg x 3
180kg x 1
200kg x 1
232.5kg x 2

Squat
60kg x 8
100kg x 8
125kg x 20

Close Grip Bench
40kg x 8
60kg x 5
80kg x 5
100kg x 2 x 8

Lat Pulldown
3 x 20

Calf Raise
3 x 20