Stronger

oq4v3ht0u76kf2

I figure I may as well start recording this stuff in public.

Background:

- Rugby from 1999 - 2009 (along with a few rounds of Starting Strength)
- Competitive drinking and getting 160kg fat from 2009 - 2011
- Powerlifting and getting less fat since 2012

Started 2012 at 160kg, ended the year at ~135kg and a 510kg total (190/115/205).

Ended 2013 at ~125kg and a 582.5kg total (210/125/247.5).

PRs are:

• Squat: 215kg
• Bench: 125kg
• Deadlift: 255kg

Goal for 2014 is to finally move down to -110kg (currently at ~125kg) and break a 600kg total.

oq4v3ht0u76kf2

Sunday, April 13th, 2014

Competed at IDFPA Nationals. Hadn't trained as much as I should've in the run-up and got hit with a bout of man-flu / chest-infection the week before (which made cutting the 3kg to get to -125kg pretty easy).

Ended up with:

Squat 190/200/205
Bench 110/120/125
Deadlift 225/240/252.5

Equalled total PR and bench PR. Was probably over-cautious in both squat and bench, deadlift was right around my true max for the day though.

oq4v3ht0u76kf2

Thursday, April 17th, 2014

Conditioning session to shake off the post-meet blues.

A1: BW Jump Squats x 40 secs x 4
A2: Bear Crawls x 40 secs x 4

B1: Inverted Row x 1 ... 10
B2: Push-Ups x 1 ... 10
(Do 1 of each, do 2 of each, etc. up to 10)

C: Stair Sprints x 15 stairs x up/down 4 times x 3 sets

oq4v3ht0u76kf2

Wednesday, April 23rd, 2014

Treadmill Baseline
5:00 @ 15:00/mile OK
0:30 @ 12:30/mile OK
0:30 @ 12:00/mile OK
0:30 @ 11:30/mile OK
0:30 @ 11:00/mile OK
0:30 @ 10:30/mile OK
0:30 @ 10:00/mile OK
0:30 @ 09:30/mile OK
0:30 @ 09:00/mile OK... getting harder
0:30 @ 08:30/mile OK
0:30 @ 08:00/mile OK... quite tough
0:30 @ 07:30/mile FAIL... totally gassed

HR was up to ~155 by then.

Squat
20kg x 10 x 2
60kg x 5
100kg x 2
140kg x 2
170kg x 1

oq4v3ht0u76kf2

Thursday, April 24th, 2014

AM: Conditioning

A1: Bench 80kg x 8 x 4
A2: Supinated BB Row 70kg x 10 x 4

B1: Air Squats x 10 / Serratus Crunch x 10 (alternate) x 6 x 3
B2: 10m Sprint x 6 x 3

C1: Tyre Flips x 8 x 2
C2: Sledgehammer Slams x 10 each arm x 2

Prowler: 85kg x 10 metres x 10 (on the minute)

PM: Distance Baseline

Trying to keep HR around 140
60mins run/yog/walk, 7.07km
HR range 128 - 162, average 135

Alf Veedersane

gvn is gonna be p*ssed he didn't trademark his log title...

oq4v3ht0u76kf2

Ouch! I hadn't even seen that... must change it now!

Edit: ****... I can't change it. Hmm, delete whole thread and start again?

Edit 2: PM'ed the Mods to change it.

Hah. Rename this to "Wittier Log Title."

oq4v3ht0u76kf2

Saturday, April 26th, 2014 (AM)

Deadlift
60kg x 6 x 2
100kg x 4
145kg x 2
165kg x 1

5" Block Pull
185kg x 1
205kg x 1
225kg x 1

Dimel Deadlift
125kg x 8 x 4

Squat
20kg x 20
60kg x 2
100kg x 2
145kg x 2
165kg x 4 x 2

Pause Squat
(Narrow stance, high bar)
100kg x 10 x 2, paused.

Run
1.5 Mile in 16:40

Hanley

Ivory Old-fashioned Helicopter wrote: »

Run
1.5 Mile in 16:40

IDIBISKPDI

Hanley

Witty(er) log title woulda been great.

Cos people would know it's powerlifting then.

But Elite FTS already thought of that.

...and I robbed the idea of it from Ki(er)an too.

oq4v3ht0u76kf2

Hanley wrote: »

IDIBISKPDI

With you as far as Kev... PDI?

Edit: KevPantsDoIt... I'm a donkey.

oq4v3ht0u76kf2

Saturday, April 26th, 2014 (PM)

Bench
20kg x 10 x 2
60kg x 6
85kg x 4
100kg x 2
110kg x 1
115kg x 1 x 4

Floor Press
60kg x 10
85kg x 2
100kg x 5 x 2

DB Floor Press
35kg DBs x 5 x 5

BB Row
85kg x 8 x 2
80kg x 8

Pull-Aparts/Ups
1: Band Pull Aparts x 20
2: Banded Pull-Ups x 6, 5, 4.5, 4
Repeat 4 times, 01:30 rest

BB Kurlz
20kg x 20 x 3

oq4v3ht0u76kf2

Monday, April 28th, 2014

Run
8.0km in 1:00:16.
Pace: 7:32/km
Avg. HR: 156

Last week was 7.07km in 1:00:01. Plan was to keep HR around 140 but lost the run of myself (literally) and started aiming to get it done within the hour.

oq4v3ht0u76kf2

Tuesday, April 29th, 2014

Bench
20kg x 10
60kg x 6
85kg x 4
100kg x 2
110kg x 1 
120kg x 1
122.5kg x 1
110kg x 3
120kg x 1 
125kg x 1
110kg x 3

Wide Grip Bench
100kg x 5 x 3
95kg x 5

Floor Press
60kg x 10
85kg x 2
90kg x 4
80kg x 4
70kg x 7

T-Bar Rows
40kg x 6 x 4

Rear Flys
12.5kg DBs x 10 x 3

oq4v3ht0u76kf2

Wednesday, April 30th, 2014

Squat
20kg x 10
60kg x 6
100kg x 4
125kg x 3
145kg x 2
155kg x 2
165kg x 1
185kg x 1
197.5kg x 1 x 2
190kg x 1
160kg x 6

Wide Arched GMs
85kg x 8 x 3

Front Squats
70kg x 8 x 3

HR Avg. 105, Max. 147

Run Intervals
1: 30s Fast
2: 30s Walk
3: 60s Jog
Repeat x 8, no rest

HR Avg. 148, Max. 162

oq4v3ht0u76kf2

Thursday, 1st May, 2014

Pace Run
1.63km/1.01miles in 09:01

HR Avg. 161, Max. 168

(Jesus I'm slow.)

oq4v3ht0u76kf2

Friday, May 2nd, 2024

Bench
20kg x 10
20kg x 10
40kg x 6
45kg x 6
50kg x 2
60kg x 2
70kg x 1
85kg x 1
100kg x 1
Reverse grip, paused:
70kg x 6 x 2

Press
60kg x 3 x 4

Clap Push-Ups
BW x 8 x 3

Push-Press
Ladder (x10 OMEM, +5kg/min.)
35kg x 10
40kg x 10
45kg x 10
50kg x 6

DB Lateral Raises
10kg DBs x 6, 6, 5, 4

Underhand BB Row
85kg x 5 x 3

oq4v3ht0u76kf2

Sunday, May 4th, 2014

Pre-Workout: 1 x Tub Melted Haagen-Dazs for 1,250kcal in about sixteen seconds – PR.

Deadlift
60kg x 6 x 2
100kg x 4
145kg x 2
165kg x 1
185kg x 1

5" Block Pulls
185kg x 1
210kg x 1
230kg x 1
185kg x 5

Deadlift
250kg x 1

(This wasn't planned... Ciller was working up to it and I decided to give it a lash. PR is 255kg.)

Barbell Hip Thrusts
100kg x 6 x 2 (3s contract)

Snatch Grip Pendlay Rows
100kg x 3 x 5

Squats
Narrow Stance, Hi Bar
100kg x 6 x 2 (3s pause)
60kg x 15 x 2

Run
1.5m run in 15:34 (10:23 pace)
HR Avg. 162, Max. 171

oq4v3ht0u76kf2

Monday, May 5th, 2014

Distance Run
9km in 1:01:54
Pace: 06:52/km
HR Avg. 153, Max. 167

Furthest I've ever run anyway. Not exactly Wile E. Coyote but I'll take it for a 120kg guy with too high of a BF% who pulled 250kg yesterday.

oq4v3ht0u76kf2

Tuesday, May 6th, 2014

Bench
20kg x 10
60kg x 6
85kg x 4
100kg x 2
110kg x 1 
120kg x 1
122.5kg x 1
110kg x 3 (PR?)
120kg x 1 
127.5kg x F, F (just past mid-way)
100kg x 6

Wide Grip Paused Bench
(3s pause)
100kg x 4 x 3
85kg x 8

Floor Press
60kg x 10
85kg x 5 x 3

BB Rows
85kg x 8 x 4

Walked into the gym and Layne Norton was there which was a bit of a surprise. Watched him pull 300kg for three doubles and a set of four. Sick stuff.

http://i.imgur.com/Thu9kGs.jpg

oq4v3ht0u76kf2

Wednesday, May 7th, 2014

Squats
20kg x 10
60kg x 6
100kg x 4
125kg x 3
145kg x 2
160kg x 2
170kg x 1
190kg x 2 x 3
200kg x 1 (+ wraps, messing about)
145kg x 8 x 2

Wide Arched GMs
85kg x 8 x 3

Front Squats
70kg x 10 x 4

Run
1: 0:30 Fast
2: 0:30 Walk
3: 1:00 Jog
Repeat x 8
HR Avg. 156, Max. 186

oq4v3ht0u76kf2

Thursday, May 8th, 2014

Tempo Run
2.02km in 11:24
HR Avg. 167, Max. 173

oq4v3ht0u76kf2

Saturday, May 10th, 2014

Bench
20kg x 10 x 2
30kg x 6
45kg x 6
50kg x 2
60kg x 2
70kg x 1
85kg x 1
100kg x 1

Reverse Grip, Paused
75kg x 6 x 2

Press
60kg x 3 x 2
65kg x 2 x 2

Push-Ups
Clap Push-Ups x 6 x 2
Diamond Push-Ups x 10

Push-Press
35kg x 10
40kg x 10
45kg x 10
50kg x 3

Seated DB Laterals
12.5kg DBs x 5
10kg DBs x 5, 6, 6

Snatch-Grip Pendlay Row
85kg x 6 x 4

oq4v3ht0u76kf2

Sunday, May 11th, 2014

Deadlift
70kg x 6
120kg x 6
170kg x 3
200kg x 1
220kg x 1 x 2
190kg x 2 x 3

5" Block Pulls
190kg x 1
205kg x 1

(Shut these down here. Felt heavier than a black hole for some reason.)

Snatch Grip Pendlay Rows
85kg x 8 x 3

Narrow-Stance Pause Squats
100kg x 6 x 2

Jump Squats
45kg x 3 x 4

Run
2.83km in 19:15 (6:50/km)
HR Avg. 151, Max. 161

oq4v3ht0u76kf2

Monday, May 12th, 2014

Run
10km in 1:09:58
HR Avg. 151, Max. 170

First time I've ever run 10k. I'll take it.

oq4v3ht0u76kf2

Tuesday, May 13th, 2014

Bench
20kg x 10
60kg x 6
85kg x 4
100kg x 2
110kg x 1 
120kg x 1
127.5kg x 3 (Black Slingshot)
127.5kg x 3 (Reverse Mini Bands)
110kg x 3

WG Bench (3s Pause)
100kg x 4 x 3

CG Bench
60kg x 17

Snatch Grip Pendlay Rows
100kg x 3 x 5

Kroc Rows
45kg DBs x 12 x 3

oq4v3ht0u76kf2

Wednesday, May 14th, 2014

Squat
20kg x 10
60kg x 6
100kg x 4
125kg x 3
140kg x 2
155kg x 2
165kg x 1
185kg x 1 (wraps)
195kg x 1 x 3 (wraps)

Wide Stance Arched GMs
100kg x 6 x 3

Pause Squats
85kg x 5 x 4

Interval Run
0:30 Fast
0:30 Walk
1:00 Steady
Repeat x 10

Starting to mess around with some knee wraps to start getting a feel for them. Hardest part of that session was actually wrapping my damn knees. Still experimenting with various wrapping techniques.

Hanley

..I should teach you the "make Kev squeel in pain" wrap.

oq4v3ht0u76kf2

Hanley wrote: »

..I should teach you the "make Kev squeel in pain" wrap.

I'd take anything at this point. Four wrapped reps, tweaked the wrapping each time but still couldn't find anything that felt "comfortable". I know wraps will be inherently uncomfortable but nothing I tried last night felt uncomfortable in the right way.

oq4v3ht0u76kf2

Thursday, May 15th, 2014

Paced Run
2.43km in 13:43 (5:39/km, 9:09/mi)
HR Avg. 162, Max. 172

Eugh.