Witty log title

2.5

Bench
All paused
82.5 x10

Pendlays
70 5x8

Press
55 x10
57.5 x8
60 x6

then a little bit extra...

62.5 x4
65 x3
67.5 x2
70 x2 ... PB

Pull Ups
+27.5 5x3

Left forearm needs some love. I broke it when I was 10 or 11 and it's been acting up the past few weeks... a radiating pain about 3/4 inches up from my wrist right along my ulna. Pressing aggravates the hell out of it. Need to attack it all with a golf ball.

3.1

Squat
135 3x6

Conv. DL
145 x6, x7 ... double overhand

Pull Ups
+30kg 6x2

3.2

Bench
All paused
92.5 3x6

Pendlays
85 3x6

OHP
60 3x6

Pull Ups
+25kg 3x5

Plank +25kg 30 seconds on/30 seconds off for 5 min
Roll outs from knee 3x10
Curls

Lacrosse ball upperback + rear delts + lats

Then an unplanned mix that looked something like this:

Band dislocates
Band pull-aparts

Explosive pull-ups 10x3
Ring rows 3x10
Wide-grip pull-ups (110cm between thumbs) 10x3
Rear delt raises x hundreds

Band pull-aparts
Band face-pulls

Trap3 2.5kg 3x10 e/s
YTWLIs 2.5kg 3x10
Band pull-aparts
Band dislocates

3.3

Squat
137.5 x8

Programme called for 4-6 reps, but I couldn't stop... I know I had 10 in me. Candito's programme works remarkably well!

SLDL
130 x8

Plank
+25kg 30s on/30s off for 5 min

3.4

Bench
All paused
95 3x6

Pendlays
90 3x6

OHP
62.5 x5
60 x6
62.5 x5
60 x6
62.5 x5
60 x6

Pull Ups
+27.5 4x4

4.1

Squat
137.5 x3
140 x3
142.5 x5

SLDL
135 2x6

Front Squat
60 x3
80 x3
100 x3
105 x3
110 x3
115 x2

Plank
+25kg 30s on/30s off for 5 min

4.2

Bench
All paused
90 x3
92.5 x3
97.5 x4

Pendlays
70 x10
72.5 x10
75 x8
80 x6

Press
50 x12
52.5 x12
55 x10
57.5 x8

Pull Ups
+30kg 5x3

Rear delt flyes x lots

Bought some white Adipowers. Not sure which disgusts me more... the fact that I've just spent practically €200 on a pair of shoes, or that I can't wait for a pair of SHOES to be delivered. This must be how women feel.

RidleyRider

Guarantee you won't regret it:P

RidleyRider

RidleyRider wrote: »

Guarantee you won't regret it:P

Just got them this morning and I think you'll be right! Can't wait to squat this evening to test them out.

4.3

Squat
142.5 x3
147.5 x2

Conv. DL
150 x2 ... oops, thought this was 140 and it was supposed to be my final warm-up set
150 x3
157.5 x3

Front Squat
60 x5
100 x3
110 x1
120 x1
125 x1 ... 5kg PB

Disappointing day. I thought the Adipowers would offer instant improvement, and they did in terms of stability and comfort compared to squatting in socks, but they were kicking me forward like hell, and even 100kg felt very tough. Spent ages doing reps at lighter weight before kind of getting the hang of it. Got all the required squat reps but I wanted 147.5 for at least 3, maybe even 4. Gonna take a bit of time to get used to the shoes. They felt great for the front squats though I have to say. Would have gotten 130 x1 only I was being rushed to do the bastarding ice bucket challenge in the gym—did all of the front squats in about 7 minutes total. Ah well, I was due a bad day I suppose!

Alf Veedersane

They definitely take time to get used to.

Alf Veedersane

Alf Veedersane wrote: »

They definitely take time to get used to.

I think I was just being naive and assuming I'd click with them immediately. Probably a bad idea to use them for the first time ever on the second heaviest day of the entire cycle!

RidleyRider

My first time in my power perfects was a disaster, failed an 80kg squat and nearly got decapatated in the process.

Second time round was awesome though!

4.4

Bench
All paused
95 x3
97.5 x4
102.5 x3

Pendlays
75 2x10
80 x8
85 x6

Press
52.5 2x12
55 x10
57.5 x8
65 x3
70 x2

Pull Ups
+32.5kg 6x2
+20kg x6
BW x10

Rear delt flyes

Good day, especially since I did it all fasted. Decided to write some end of year goals down here to keep me motivated and give me some accountability...

170kg beltless backsquat
140kg beltless front squat
185kg beltless deadlift
115kg paused bench
80kg press
+50kg pull-up

All should be achievable I think...

RidleyRider

What are the currents?

RidleyRider

RidleyRider wrote: »

What are the currents?

-150kg squat a few months ago, but it was after a tonne of front squats (mid smolov jr cycle!) and I feel I've added at least 10kg to that
-112.5kg paused bench about 4 months ago
-125kg front squat last night (again after back squats and deadlifts)
-never tested my deadlift! Last night's triple was the heaviest I've ever gone
-40kg weighted pull-up from about a month ago
-73.5kg press from earlier this year, would be confident of at least 75kg now

I do everything beltless and my biggest limiting factor is my core. It's not that it's not strong enough, but I struggle to keep it properly braced during back squats and deadlifts... really need to spend some time figuring out how to consciously activate and maintain it when back squatting/deadlifting over the next few weeks. Main goal really.

RidleyRider

You'll definitely need to learn to keep it braced properly with the oly shoes!

Good luck with the targets, with the right programming you should be fine!

Alf Veedersane

You didn't wear the Adipowers for deadlifting yesterday, I presume?

RidleyRider

RidleyRider wrote: »

You'll definitely need to learn to keep it braced properly with the oly shoes!

Good luck with the targets, with the right programming you should be fine!

Yep. As I said my main aim for the next while is to just crack this whole bracing malarky. Check back by December 31st!

Alf Veedersane wrote: »

You didn't wear the Adipowers for deadlifting yesterday, I presume?

Nope, deadlifted in socks. Deadlifting is already awkward enough for me (6'3" with a disproportionately long back) so adding another inch wouldn't be too wise!

Alf Veedersane

Thought so but just checked.

Lee Boyce had some good articles on T Nation for tall lifters.

Decided to put off today's "heavy" squat day until tomorrow to get a bit more time in the squat shoes.

-90 minutes of rolling and mobility (2x what I normally do)
-60 minutes of light squatting: loads of singles, doubles and triples at 100kg to get a feel for the shoes and practice bracing
-another 30 minutes of band-assisted mobility

3 hours well spent, I think.

Main goal beyond getting a feel for the shoes was nailing down bracing. Have a better feel for it all now. Also worked up to a 100kg x3 no-hands paused front squat, so I reckon my core has to be working reasonably well or I'd have been eating the floor. Fingers crossed for some slight core DOMS in the morning! Have to squat 150kg x1-4 tomorrow. Dreading it.

5.1

Still getting used to the new shoes.

Squat
150 x2

then a little extra:

155 x1
140 x5
120 x10

Conv. DL
115 2x4
120 x4

Front Squat
60 x3
80 x3
100 x3
110 x3
115 x3
120 x1

Looking back through my old log I see that it's a year to the day since the very first time I squatted. So from 0 to 155 in one year... here's hoping the next year will see me add maybe 35-45kg to that. Time flies...

5.2

Bench
All paused
105 x3 ... PB?

Definitely had 4 in me, maybe even 5, but I was in a literally empty gym with no spotters so was a bit over cautious perhaps...

Pull Ups
Up to +35 x1
+30 x2
+25 x3
+20 x4
+15 x5
+10 x6
BW x8

Tore a callous on my first warm up rep so couldn't get a comfortable grip on the bar.

Press
57.5 x8
60 x6
62.5 x6 ... PB?

Pendlays
80 x8
85 2x6

Rear delts x hundreds

5.3

Violently hungover/still very drunk/fell asleep on the foam roller for 10 minutes

Conv. DL
160 x1
150 x8
140 x10

Had to use breaks of 10-20 seconds between reps.

Had about 1500 cals yesterday and less than 4 hours sleep last night so felt weak as a kitten today. Was meant to get 160 for 1-4. Programme done, starting it again on Monday. Sleep now.

2.1.1

Squat
127.5 3x6, 1x11

Conv. DL
135 1x6, 1x11

Front Squat
92.5 2x5, 1x8

Roll Outs
From knee
3x8

2.1.2

Bench
All paused
57.5 x10
75 x10
85 x8
87.5 x8

Pendlays
70 2x10
75 x8
80 x7

Press
50 x12
52.5 x12
55 x10
57.5 x8

Pull Ups
+10kg 2x5, 1x8
BW x10, x7

Rear delts

Bollocksed from yesterday.

2.1.3

Bench
All paused
57.5 x10
75 x10
85 x8
87.5 x8

Pendlays
70 x10
75 x10
80 x8
85 x8

Press
52.5 2x12
55 x10
57.5 x8

Pull Ups
+11.25kg 2x5, 1x8
BW x10, x5, x5

2.1.4

Squat
110 3x8, 1x12

Conv. DL
120 1x8, 1x13

Front Squat
95 2x5, 1x8