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I don't know what I'm doing but I know what I've done
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Friday 3/2/2018
A) Bench (120s rest)
87.5kg x 8, 6 (@9)
Deadlift
200kg x 1 (@8)
170kg x 2 x 5
C) Block Pull
195kg x 1 (@8) - brain fart. Do I even read?
185kg x 3 (@8)
180kg x 4 (@9)
162.5kg x 2 x 5
D) Chest-supported Dumbell Row (120s rest)
30kg DBs x 4 x 8
E) Weighted Decline Sit Up (90s rest)
+20kg x 3 x AMRAP
Did C-E at lunch because I was going to be tight on time tonight. Happy with how solid bench felt. Lost bar path on 6th rep of 2nd set and that made it an @10.
First time pulling from the floor since the meet 3 months ago! Felt pretty good up to 180 so put on 200. Wasn't as clean as I'd like it bit something that will only improve. In hindsight, I probably should have had more warm-up reps.
Wasn't looking forward to the block pulls after the two sets of five though.
Put down about 1.5" of mats under foot to make the ROM a bit longer (make the height off the floor 1.5" instead of 3") on the block pulls. I could use smaller bumpers for blocks but the 25s are flat and handier. Got mixed up reading and went up to a single @8 and realised to late it was supposed to be a triple at 8. Dime...bar? Hands felt rough on those last sets but they moved really well.0 -
Monday 5/1/2018
A) Pause Squat
162.5kg x 1 (@8)
155kg x 3 (@9)
140kg x 2 x 5 2-ct Pause Bench(supposed to be pin press)
92.5kg x 3 (@8)
90kg x 4 (@9)
82.5kg x 2 x 5
C) Beltless Deadlift + 2 x RDL (120s rest)
135kg x 4 x 4 (@9)
D) Weighted NG Pull Ups (120s rest)
+5kg x 4 x 10
E) Weighted Plank (90s rest)
+15kg x 4 x max
Was mental busy at the racks again so started with pull ups (ng). Not 120s rests cos finally got a rack and supersetted last 2 sets with squat warm ups.
Squats make me laugh! They weren't moving as quickly as I'd like when I started warming up. 100 was a bit slow. Thought that was a sign it might be one of those nights.
But 140 moved nicely so on to 152.5, which moved better. So 162.5 went on and up and down. Pretty sure it moved like a 3RM would. Felt I had 2 more reps in me anyway. 155 for 3 @9 was about right. Well, def no more than 9 anyway.
The pin height on the power rack was perfect. Bar maybe 0.5" off chest when on the bars. First time doing pin press - expected to find it a little bit awkward, like floor press did at first. But it was alright. Found it a bit harder cos leg drive doesn't really help get the bar moving off the chest so it's more load on upper body.
DL+ (2xRDL) is still harder than it reads. Lulls me into a false sense of security. Brain farting and only taking 90s rest didn't help...
Squat and bench feeling strong.0 -
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Wednesday 7/2/2018
A) Squat
175kg x 1 (@8)
170kg x 3 (@9)
155kg x 2 x 5 Wide-Grip Bench
92.5kg x 3 (@8)
90kg x 4 (@9)
C) SSB Good Morning (120s rest)
75kg x 6 x 4 (@8)
D) Wide-Grip Seated Row (120s rest)
130kg x 4 x 8
E) Hanging Leg Raise (90s rest)
3 x AMRAP
Squat felt really solid today. Bar moved quickly so up to 175. Moved nicely. Felt like I def had another 2 and it looked like it when I saw the video.
Back off set of my comp PR (170) for a triple at 9. Gym PRs and comp PRs are different animals though but a good market nonetheless.
Wide-grip felt a bit stronger than last week. Forgot the 2x5 back offs. Doh.
SSB GMs felt a little less awkward again. Getting the lower back into extension to get a better stretch on the hams.0 -
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Friday 9/2/2018
A) Bench (120s rest)
90kg x 7, 5 Deadlift
205kg x 1 (@8)
175kg x 2 x 5
C) Block Pull
187.5kg x 3 (@8)
180kg x 4 (@9)
162.5kg x 2 x 5
D) Chest-supported Dumbell Row (120s rest)
32.5kg DBs x 4 x 8
E) Weighted Decline Sit Up (90s rest)
+20kg x 3 x AMRAP
Did C-E at lunch because I knew I would have a small window of opportunity to train later.
Satisfied with bench. I don't know if I've done an AMRAP at 90 in the last 2 comp cycles so it's hard to know how it matches up but most reps I've done with 90 is 4. A decent marker for being able hit 105, which is the next target.
Top single at 205 was sloppy. Let hips up fast. Ugh. So went back and did it properly. Happier with that. Back off sets moved nicely. If I'd left it at that top single, I'd have been pîssed off with the deadlifting. But happy after fixing something and putting it to work on back off sets. Hands feeling a bit raw - don't look as bad as they feel.
Edit: it's been a good week. Top weights came to a total of 470kg with a squat single @8, a deadlift single @8 and a top set of 7 on bench.0 -
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Monday 12/1/2018
A) Pause Squat
167.5kg x 1 (@8)
162.5kg x 3 (@9)
147.5kg x 2 x 5 2-ct Pause Bench(supposed to be pin press)
95kg x 3 (@8)
92.5kg x 4 (@9)
85kg x 2 x 5
C) Beltless Deadlift + 2 x RDL (120s rest)
150kg x 4 x 3 (@9)
D) Weighted NG Pull Ups (120s rest)
+7.5kg x 4 x 8
E) Weighted Plank (90s rest)
+20kg x 4 x max
Pause squats weren't feeling magnificent but there wasn't a problem with top single. I did think it felt a lot longer in the hole than it looks. So said I'd make sure of the pauses in the back off set of 3 @9. Lever on the belt caught my shorts on last rep of the 3. Could have done without that - you can see where it's catches and then pulls free.
No spare power racks to bench in so did long pause bench with no leg drive. Comfortable enough top set of 3 @8. I'm at a point where 100kg isn't daunting on the bench, which is a bit mad since I've only benched it twice. Both in comp.
Reminded myself in time that the top sets of DL+RDLs would be 3 DLs and 6 RDLs... Hams and glutes felt it alright. And my hands.0 -
Wednesday 14/2/2018
A) Squat
180kg x 1 (@8.5/9)
170kg x 2 (@9)
152.5kg x 2 x 5 Wide-Grip Bench
95kg x 3 (@9)
90kg x 4 (@9)
82.5kg x 2 x 5
C) SSB Good Morning (120s rest)
80kg x 6 x 3 (@8)
D) Wide-Grip Seated Row (120s rest)
135kg x 4 x 8
E) Hanging Leg Raise (90s rest)
3 x AMRAP
Delighted with the 180 squat. Was maybe @8.5 but didn't really feel much heavier or slower than last week's 175. Actually, comparing the speed of each rep, there's less than 0.25s of a difference, so.... Anyway, relatively comfortable for a new PR.
Felt like a big deal. I can still vividly remember standing in the first gym I was a member of...Maybe 5 years ago and seeing a lad squat 60kg and thinking it would be cool to be able to squat that.
Wasn't keeping upper back tight in back off set of 3 with 175. Made first rep harder than it should have been. Didn't learn and it moved on second rep and it pushed me forward and I missed. So just did a double at 170.
Overshot the bench top set. Thought 95 would be @8 after the set at 90 but it wasn't so maybe I should have just gone to 92.5 and judged if 95x3 @8 was on.0 -
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Saturday 17/2/2018
A) Bench (120s rest)
92.5kg x 5, 3 Deadlift
200kg x 1 (@8)
170kg x 2 x 5
C) Block Pull
185kg x 3 (@8)
180kg x 4 (@9)
162.5kg x 2 x 5
D) Chest-supported Dumbell Row (120s rest)
35kg DBs x 4 x 8
E) Weighted Decline Sit Up (90s rest)
+20kg x 3 x AMRAP
It was a brain fart morning all round. Should have started with bench but started with deadlift. Dope.
And it was one of those days where everything felt heavy and didn't really want to be training this morning so not a magnificent starting point. But I had to and I'll have to train tomorrow and Tuesday cos I'll be away from Wed-Sat. Not ideal but it is what it is.
Was happy enough to get a top single of 200kg @8 today. I'd gone for 195 before and I knew 200 an @8. No point in kidding myself by going heavier and closer to @10.
Elbow feeling a bit gammy on bench.
Was happy to wrap that up and go to be honest.0 -
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Sunday 19/2/2018
A) Pause Squat
167.5kg x 1 (@8)
165kg x 2 (@9)
150kg x 4 x 3 Pin Press
95kg x 2 (@8)
92.5kg x 3 (@9)
85kg x 4 x 3
C) Beltless Deadlift + 2 x RDL (120s rest)
145kg x 3 x 4 (@9)
Back in at it today and felt like fatigue wouldn't be an issue but I started to feel it on the way back after the top single. Happy enough to hit what I did at the prescribed RPEs. The 150 sets were tough though.
Stupid wrist still feeling sore even with only 80kg on the bar but strangling it with wrist wraps means it's not really an issue.
Bench felt good given that I was flagging a little but numbers were right.
Had to superset the back-off triples with the deadlift+RDLs because time but closing time is 9 on Sunday so missed the last set of DL+RDLs and a set each of pull ups and weighted plank.
All things considered, I'm happy enough with that.0 -
Tuesday 20/2/2018
A) Squat
165kg x 1 (@6)
170kg x 1 (@7)
175kg x 1 (@8)
170kg x 3 (@9)
155kg x 2 x 4 Wide-Grip Bench
95kg x 2 (@8)
92.5kg x 3 (@9)
85kg x 2 x 4
C) SSB Good Morning
85kg x 5 x 4
D) Wide-Grip Seated Row
137.5kg x 4 x 8
E) Hanging Leg Raise (90s rest)
3 x AMRAP
Off to sunnier climes tomorrow for a few days so training this week was brought ahead a day.
Happy enough with squats. 175 was the same speed as the other week with a couple heavier singles ahead of the top single tonight. 170x3 felt better than the double last week as well.
Wide grip felt much better than last week. Was able to move to a bench that didn't have my stretching to lift bar out just in time for 90 on the way up.
Happy enough with that. Glad of a few days of R&R.0 -
Saturday 24/2/2018
A) Deadlift
207.5kg x 1 (@8.5)
187.5kg x 4 x 3 Block Pull
192.5kg x 2 (@8.5)
190kg x 3 (@9)
172.5kg x 2 x 3
C) Bench
95kg x 4
D) Chest-supported Dumbell Row
40kg DBs x 6
Brain fart again. Reminded myself that was benching first on the way home and still my brain was distracted by deadlift and started deadlifting. I'll blame the holidays instead of it being my own fault for being a dope.
Anyway, worked up to 195 which was ok but not as tight as I'd like. Went for 207.5kg. Tighter and better than the 195. I definitely pull better when I just let the natural buzz of pulling heavy be the only arousal (ooh matron) and not try force myself to be unnaturally aggressive. Everytime I try the latter, it works against me. Back off sets felt lovely.
Disappointed in bench. Was so solid for first couple of reps and then I felt something in my wrist and got put off/lost confidence in it and racked it on the 4th rep. FFS. Pissed off with that cos my bench has been feeling strong and now isn't the time for this sh*t.
Still, happy with the deadlifting. It's been a long time since its felt good at higher %. I don't know if I ever did north of 20 reps at 180+.0 -
Monday 26/2/2018
A) Pause Squat
170kg x 1 (@8)
167.5kg x 2 (@9)
150kg x 2 x 3 Pin Press
105kg x 1 (@10)
100kg x 2 (@9)
90kg x 2 x 3
C) Beltless Deadlift + 2 x RDL
155kg x 4 x 3 (@9)
Looks like the short holiday was a piece of tactical genius...
Top paused single at 170 was a comfortable @8. Felt smoother than last week by a country mile. Same as the back off double @9. Also did not feel like I was heading for Hades on triples...like I did last week. Gonna get my wrist looked at after the comp though.
Bench was hilarious. Did not think I'd be having a go at 100 until I did and it was easy. So 105....the plan was @8 but it was @10. Not a grind - never thought it was in doubt - but wouldn't have had a second rep. Back off double with 100 @9 was comfortable. Pretty happy with that and how it should carry over to my comp bench. Especially after Saturday's benching.
My bench has always been my weakest. On Patrick's Day 2016, I PR'd my bench with 95, touch and go. Made it to 97.5 for my third lift at my first comp in Jan 2017 so to have put another 7.5kg on since then is rapid progress for me
That was just a really enjoyable session anyway. Good craic.0 -
Wednesday 28/2/2018
A) Squat
167.5kg x 1 (@6)
172.5kg x 1 (@7)
177.5kg x 1 (@8)
177.5kg x 2 (@9)
160kg x 3 x 2 Wide-Grip Bench
97.5kg x 1 (@8)
95kg x 2 (@9)
87.5kg x 2 x 3
C) SSB Good Morning
92.5kg x 4 x 3
D) Wide-Grip Seated Row
140kg x 4 x 8
I was about to drop the weight after the single @8 without thinking and then said to myself that a single @8 should be much the same as a double @9. Not sure if that was flawed but the double @9 was a double @9 so...
Wrist was feeling sh*tty but on the back off sets I managed to find a way to strap it that meant it wasn't sore during squats.
Wide grip bench felt strong in the end. Was getting a sharp pain in my left knee trying to push into the ground so didn't get much leg drive so was happy enough that it felt as solid as it did.
Last heavy squats in the bag before the comp anyway and given that it just felt a touch off, happy enough with where they were at.0 -
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