Can I come too

caviardreams

How long are you pausing for on the squats?

I have been trying sets of 5 with a 3 second pause lately and they are tough going :eek::eek:

3 s pause slow count out loud!
It's hard all right ... which means it'll help I'd say

Got into car to go to gym last night
Car said no
So i went this morning.
Wrist is still fecked, slight improvement in rom. So no benching today

Squat
30 x1
40 x2
50 x1
60 x1
70 x1
60 7x5
62.5 1x5


intervals, think i did 9 sets

V happy

hello!!!
Oh man I had food poisoning for a week I could barely stand
and today was hanley day!! I went anyway cos I was getting better since Wednesday

Small squat PR
77.5 kg and depth is a LOT better than last time :pac:
Form was a bit wonky
Things to do:
knees out from the *start* of the lift
Stop doing whatever wonky leaning forward thing I'm doing

Bench:
45 was easy, previous PR. 47.5 I had halfway up and just couldn't :mad:
We did wide grips then. Like ... reaaaaaally wide grip. Oh my god they're mental. I thought i was gonna drop the bar on my face, but then it just BOUNCED up from the lowest part. It's mental! bounce!
We did 40 on that. I had 45 halfway up again then squeaked and couldn't.
Things to do:
Wide grip from now on.
Stop squeaking.

DL:
was worn out by this stage. 100 came up easy, 105 wouldn't move. Didn't mind cos I wasn't expecting much after that week and it was my squat I wanted up
Things to do:
Legs right at the bar. Much easier. AT the bar.

Then we did assisted dips! I asked should I do them as accessory to help out
I did 8 sets of 3 and I was getting decent at them by the end
So i've to keep doing that in the gym now and I won't look like a tool :pac:

quite happy with all that!
week off from programming, just mess around in the gym, then back on for comp :eek:

Alf Veedersane

Winning!

After dying (food poisoning can be worse than death) that's a helluva performance

Sugar Free

Powerlifting or Oly comp? Either way, best of luck!

Edit: I see you said PL above, I assume it's the single lifts in January?

Yesterday I went back to the gym to test out things I learned about squat form and the new wide grip bench

I was a bit late in going because i spilled most of a fresh cup of tea on myself which was a bit painful. Lots of hydrogel. So no cardio


Barbell Squat
40 kg x 2 reps
50 kg x 2 reps
60 kg x 3 reps
60 kg x 3 reps
55 kg x 3 reps
55 kg x 3 reps
55 kg x 3 reps

Barbell Bench Press (super duper wide grip)
30 kg x 5 reps
35 kg x 3 reps
35 kg x 3 reps
35 kg x 3 reps
35 kg x 3 reps

Took today off cos i woke up ded

Today I also woke up ded with 3 hours sleep but sure there you go

Barbell Squat
40 kg x 2 reps
55 kg x 3 reps
50 kg x 3 reps
50 kg x 3 reps
50 kg x 3 reps
50 kg x 3 reps
50 kg x 3 reps

Barbell Bench Press
30 kg x 5 reps
30 kg x 5 reps
30 kg x 10 reps
30 kg x 10 reps

I wanted to do RDLs or front squats or something after but the racks were gone then

Running (treadmill)
00:15:00

The running was a bit hard maybe cos I didnt eat much
Doing my best to take it easy
might just run tomorrow

I didnt really get around to eating til late last night so I was a bit tired for any gymming

Barbell Squat
40 kg x 2 reps
50 kg x 5 reps
50 kg x 5 reps
50 kg x 5 reps
50 kg x 5 reps

Front Barbell Squat
30 kg x 5 reps
40 kg x 5 reps
40 kg x 5 reps
40 kg x 5 reps

I think I'm used to these on the big bar now

Stiff-Legged Barbell Deadlift
40 kg x 8 reps
50 kg x 8 reps
50 kg x 8 reps
50 kg x 8 reps

Barbell Bench Press
30 kg x 10 reps
30 kg x 10 reps
30 kg x 10 reps

super duper wide grip = super duper easy
Awesome

Running (Intervals/Sprints)
7 x 1min running intervals. They werent very fast except the last one was 15 kph

Fun fun
My poor hams

caviardreams

How wide is super-duper?

on hanleys bar it was little fingers just inside the rings and that felt wide
but on these bars in the gym im convinced they are a lot narrower because if i extend my little fingers from the middle they go past the rings
so i have them just on/past the rings on the gym bars
Either way it's a lot wider than I was doing ...

caviardreams

Thanks! Sounds like my usual grip, full hand just inside & touching the ring - never thought of it as particularly wide but it must be... or maybe the rings are in a different place on the bars in my gym (they are jordan bars). Must read up on it a bit! Thanks for the info

hello o/
got a chest infection was in bits for the week
One thing after the other like
Still sick but on the mend at last

Went for a nice spa weekend with a friend and hit the gym a bit yesterday
Didn't write it down so this is roughly what I did

Yesterday
Barbell Squat
40 kg x 3 reps
50 kg x 3 reps
50 kg x 5 reps
50 kg x 5 reps
50 kg x 5 reps
55 kg x 5 reps
Barbell Bench Press
30 kg x 10 reps
30 kg x 10 reps
30 kg x 10 reps
Stiff-Legged Barbell Deadlift
50 kg x 8 reps
50 kg x 8 reps
50 kg x 8 reps

I don't have the new prog yet but there was something about starting from 70% and sets of 3 and paused only benching so

Today

Barbell Squat
40 kg x 2 reps
50 kg x 2 reps
55 kg x 3 reps
55 kg x 3 reps
55 kg x 3 reps
55 kg x 3 reps
55 kg x 3 reps
55 kg x 3 reps
55 kg x 3 reps
55 kg x 3 reps

Barbell Bench Press, Paused 3s
32.5 kg x 3 reps
32.5 kg x 3 reps
32.5 kg x 3 reps
32.5 kg x 3 reps
32.5 kg x 3 reps
32.5 kg x 3 reps
32.5 kg x 3 reps
32.5 kg x 3 reps

Front Barbell Squat
30 kg x 3 reps
40 kg x 3 reps
45 kg x 3 reps
50 kg x 3 reps
50 kg x 3 reps

I still don't like front squats on the big bar

something something deadlifts i don't know


Stiff-Legged Barbell Deadlift
20 kg x 10 reps

Barbell Deadlift
60 kg x 3 reps
70 kg x 2 reps
77.5 kg x 3 reps
77.5 kg x 3 reps
77.5 kg x 3 reps
77.5 kg x 3 reps
77.5 kg x 3 reps
77.5 kg x 3 reps
77.5 kg x 3 reps
77.5 kg x 3 reps

Barbell Bench Press Paused, 3s
32.5 kg x 3 reps
32.5 kg x 3 reps
32.5 kg x 3 reps
32.5 kg x 3 reps
32.5 kg x 3 reps
32.5 kg x 3 reps
32.5 kg x 3 reps
32.5 kg x 3 reps

Assisted Dips (purple band)
8 x 3

I finally found out where to do my dips. Bit intimidating doing them for the first time in a gym surrounded by guys with tree trunk arms but then I got into it
Went very well

Did some pull up bar drops when I got back
I think I'll have to do squats and deadlifts each session or something with only 3 weeks to go

"I still don't know what I'm doing"

Barbell Squat
40 kg x 2 reps
50 kg x 2 reps
55 kg x 3 reps
55 kg x 3 reps
55 kg x 3 reps
55 kg x 3 reps
55 kg x 3 reps
55 kg x 3 reps


Barbell Bench Press, Paused 3s
32.5 kg x 3 reps
32.5 kg x 3 reps
32.5 kg x 3 reps
32.5 kg x 3 reps
32.5 kg x 3 reps
32.5 kg x 3 reps
32.5 kg x 3 reps
32.5 kg x 3 reps


Stiff-Legged Barbell Deadlift
20 kg x 10 reps

Barbell Deadlift
60 kg x 3 reps
70 kg x 2 reps
77.5 kg x 3 reps
77.5 kg x 3 reps
77.5 kg x 3 reps
77.5 kg x 3 reps
77.5 kg x 3 reps


Assisted Dips (purple band)
8 x 3


Next two sessions: S & D +5kg, B +2.5kg, dips 8x4

Two weeks to go ahhhh!
New prog for the last while

Today
SLDL 20kg 1x10

DL 60 x2
70 9x1

Pause DL
65 6x1

Squat
40x2
40 3x1

Nice n easy

Barbell Squat


40 kg x 2 rep
50 kg x 1 reps
60 kg x 1 reps
65 kg x 2 reps
65 kg x 2 reps
70 kg x 1 reps
72.5 kg x 1 reps

Then I had to do a walkout with 85kg loaded and step back with it and hold it without squatting. To get used to having the weight without freaking out I guess

Barbell Bench Press Paused, 3s
30 kg x 3 reps
37.5 kg x 2 reps
37.5 kg x 2 reps
40 kg x 1 reps
42.5 kg x 1 reps



Barbell Bench Press
32.5 kg x 3 reps
32.5 kg x 3 reps
32.5 kg x 3 reps


Barbell Deadlift
60 kg x 1 reps
60 kg x 1 reps
60 kg x 1 reps


All lovely and light :cool:
Well maybe not the last squat but it wasn't too bad

Session to go through comp stuff today and choose openers!
I'm slightly less terrified now!
I am opening on 70kg squat, 42.5 bench, 100kg DL
ooooooooooooo



Barbell Squat
20 kg x 10 reps
35 kg x 6 reps
42.5 kg x 4 reps
55 kg x 2 reps
62.5 kg x 1 reps
70 kg x 1 reps


Barbell Bench Press
20 kg x 10 reps
30 kg x 6 reps
32.5 kg x 4 reps
37.5 kg x 2 reps
40 kg x 1 reps
42.5 kg x 1 reps

Stiff-Legged Barbell Deadlift
20 kg x 10 reps
Barbell Deadlift
40 kg x 6 reps
60 kg x 4 reps
80 kg x 2 reps
90 kg x 1 reps
100 kg x 1 reps

caviardreams

Good luck with the comp! :)

ninamc

Is your comp next weekend?

Sure is !

ninamc

Best of luck Blue-y. Hope all your training pays off and you get the numbers you want

Alf Veedersane

You'll be a fully fledged member of the International Power Force.

Jelly.

Yesterday morning worked up to 90% of my openers, same warmups we decided last Sat. 5 hours sleep, still sick, drugged up on lemsip, was all grand
That was about it this week
Did extra foam and ball rolling tonight
Stuff is all packed for tomorrow and ready to go ><

caviardreams

G'luck

Alf Veedersane

Channel your inner Beowolf, bluewolf and lift that heavy shít!

I survived my first PL comp!!! 8/9 lifts! failed an attempted bench PR! top lifts were sq 75 / b 45 / DL 105. Went a bit light on the DL cos I twisted my hip on the opener. Everyone was giving out like "that was so easy why aren't you lifting more???" hobble hobble. Still kinda twisted now I'm sure it'll roll out

Totally ready for another one!!

Okay I'mma pass out now the energy is all gone lol

Alf Veedersane

Brilliant stuff.

Well done!!!

ninamc

Great stuff, delighted for you. :DWas going to pop over for a couple of hours to watch but ended up going to Smyths for Starwar toys. I'd say it was nerve wracking? First one done and dusted, no stopping you now.

ninamc

ninamc wrote: »

Great stuff, delighted for you. :DWas going to pop over for a couple of hours to watch but ended up going to Smyths for Starwar toys. I'd say it was nerve wracking? First one done and dusted, no stopping you now.

I was so terrified i was half considering running away right up until the first lifts
:pac:
can PM videos

caviardreams

bluewolf wrote: »

I was so terrified i was half considering running away right up until the first lifts
:pac:
can PM videos

Serious props! Were there many female newbies?

loads! they were so impressive!!

ninamc

Would love to see your videos Glad you got the better of your nerves. There's a small chance I would pee my pants with nerves if I was to do something like that.

Sugar Free

Great lifting, well done *thumbs up*

just for the craic!

Barbell Squat
50 kg x 5 reps
50 kg x 5 reps
50 kg x 5 reps
50 kg x 5 reps

Assisted Dips , purple band

5 reps
5 reps (PR)
4 reps


Barbell Bench Press
30 kg x 8 reps
30 kg x 8 reps
30 kg x 8 reps


Elliptical Trainer
00:27:00

I love cardio! yayyyy

Busy week!
Did some mobility stuff the last couple days cos it's gone to crap



Barbell Squat
30 kg x 6 reps
40 kg x 5 reps
52.5 kg x 5 reps
52.5 kg x 5 reps
52.5 kg x 5 reps
52.5 kg x 5 reps

Front Barbell Squat
20 kg x 8 reps
30 kg x 6 reps
35 kg x 5 reps
30 kg x 7 reps
35 kg x 5 reps
40 kg x 3 reps

Elliptical Trainer
00:29:00 | 4.6km

then my legs fell off

EmcD123

That's a lot of squats :eek: front and back on the same day must be a killer on the legs:)

i'm in a bit of pain and hobbling today all right

More messin


Barbell Bench Press
20 kg x 5 reps
30 kg x 8 reps
32.5 kg x 6 reps
35 kg x 4 reps
32.5 kg x 7 reps
35 kg x 5 reps
37.5 kg x 3 reps

Barbell Deadlift
50 kg x 5 reps
70 kg x 3 reps
80 kg x 3 reps
80 kg x 3 reps
80 kg x 3 reps

Dips -assisted, purple band
4 reps
4 reps
4 reps
4 reps
2 reps

Elliptical Trainer
00:25:00 |

Hi all
Had tonsilitis and things, off work, antibiotics, generally wishing for death... So i hadnt been to the gym in the last month

Trying to catch up a bit on the post comp volume training program

Feeling pretty weak!!
I didn't manage all the reps i was supposed to but i sure as hell tried!


Front Barbell Squat
20 kg x 4 reps
35 kg x 7 reps
35 kg x 7 reps
35 kg x 7 reps

Barbell Squat
40 kg x 2 reps
45 kg x 4 reps this set was 1.5 squats. After that i had to go back to normal ones
40 kg x 6 reps
40 kg x 8 reps
40 kg x 7 reps

Barbell Split Squat
20 kg x 7 reps
20 kg x 7 reps

Romanian Deadlift
40 kg x 10 reps
40 kg x 10 reps

Alf Veedersane

I can barely read it for the dust!

Tar.Aldarion

I'm learning there are more than one type of squat and deadlift
Them's a lot of squats!

Alf Veedersane

bluewolf wrote: »

45 kg x 4 reps this set was 1.5 squats. After that i had to go back to normal ones

Why wopuld you do that to yourself the first day back?

Oh, the inhumanity!

Hanley

Alf Veedersane wrote: »

Why wopuld you do that to yourself the first day back?

Oh, the inhumanity!

she does what she's told. It's why she's making such great progress

Tar.Aldarion

Tar.Aldarion wrote: »

I'm learning there are more than one type of squat and deadlift
Them's a lot of squats!

There's double pause and banded DLs on day 3 o.O
I just looked up how to do banded DLs. That's just sick... Benefits look v good though

Hanley

bluewolf wrote: »

There's double pause and banded DLs on day 3 o.O
I just looked up how to do banded DLs. That's just sick...

I'm 99% sure you've come up with the wrong banded Dl variant too. Post it up for me to see if you can.

I don't know if that is good or bad news lol

This is what i was looking at
https://youtu.be/F6xPIZC6lhM

Looks like I'll have to learn how to do sumo DLs as well

Alf Veedersane

Hanley wrote: »

she does what she's told. It's why she's making such great progress

True.

Day 1, though???

YOU'RE A MONSTER, HANLEY.

I forgot to mention i registered for the next IPF open
PRs not gonna set themselves