Stronger

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Tuesday, March 24th, 2015

Bench
5 x 8

Floor Press
5 x 8

Kroc Rows
5 x 8

JM Press
4 x 12

BB Row
4 x 12

Running week one again. Will get through all the work this week and then build from there.

oq4v3ht0u76kf2

Thursday, March 26th, 2015

Squat
5 x 8

SSB Pause Squat
3 x 8

Still building up the work capacity. It'll come.

oq4v3ht0u76kf2

Saturday, March 28th, 2015

Press
5 x 8

Lat Pulldown
5 x 8

Seated DB Press
5 x 8

Flyes
4 x 12

Rear Laterals
4 x 12

Nothing interesting.

oq4v3ht0u76kf2

Monday, March 30th, 2015

Bench
5 x 6

Floor Press
5 x 8

Kroc Row
5 x 8

Tate Press
4 x 12

BB Row
4 x 12

Hanley

Look at you with your simple program and hardwork.

I call bull****.

oq4v3ht0u76kf2

Hanley wrote: »

Look at you with your simple program and hardwork.

I call bull****.

It's been going quite well and I'm seeing very small increases in work capacity and relative strength each week as well as decent recovery from four hour-long sessions a week...

So I'm going to change it all up and do this new program I bought off a lad on Instagram where every lift involves a Bosu ball and I'm only allowed eat food from the left hand aisle of the supermarket because that's where the better nutritional energy is except for Sundays where I don't eat at all because it's 24 hours of upside-down-yogilates. Then next week I think I'll do Zumba and become a BeastMode.

oq4v3ht0u76kf2

Tuesday, March 31st, 2015

Squat
5 x 6

Front Squat
3 x 8

Ab Pulldowns
3 x 8

oq4v3ht0u76kf2

Thursday, April 2nd, 2015

Press
5 x 6

Lat Pulldown
5 x 8

Seated DB Press
5 x 8

Flyes
4 x 12

Rear Laterals
4 x 12

oq4v3ht0u76kf2

Tuesday, April 7th, 2015

Bench
5 x 5

Floor Press
5 x 8

Kroc Row
5 x 8

Tate Press
4 x 12

BB Row
4 x 12

The sad thing is that the pathetic weight I used tonight for benching is probably a 5RM given my previous triples-or-less approach.

oq4v3ht0u76kf2

Wednesday, April 8th, 2015

Squat
5 x 5

Ab Pulldowns
5 x 8

DB Step Ups
5 x 8

Hamstring Curls
4 x 12

Planks

COH

Why no weights?

oq4v3ht0u76kf2

COH wrote: »

Why no weights?

They're pathetic and I'm focusing on just getting the work in and getting back into the groove.

For what it's worth the 5x5s this week are 145 squat, 90 bench, and 170 deadlift.

oq4v3ht0u76kf2

Wednesday, April 15th, 2015

Bench
5 x 4

Floor Press
5 x 8

DB Rows
5 x 8

Tate Press
4 x 12

BB Rows
4 x 12

Hanley

Oh snap. 5x4. The peaking's started.

LuckyLloyd

"Pathetic"? Nothing "pathetic about going in and getting the work you're getting through done. And I'd be delighted with a good form good depth 5 x 5 Squat session with 145kgs on the bar. It's all relative.

In any case, fair play for putting the head down and getting back to it.

Hanley

LuckyLloyd wrote: »

"Pathetic"? Nothing "pathetic about going in and getting the work you're getting through done. And I'd be delighted with a good form good depth 5 x 5 Squat session with 145kgs on the bar. It's all relative.

In any case, fair play for putting the head down and getting back to it.

Nah. It's pathetic. He should be ashamed of himself.

oq4v3ht0u76kf2

Monday, April 27th, 2015

Bench
3 x 3
1 x 6

Floor Press
5 x 8

DB Rows
5 x 8

Tate Press
4 x 12

Was strange doing triples again, said I'd try and combine the final two sets as pretty sure it'd be a 6RM... it was and felt stupidly easy.

I'm guessing the fact I lowball estimated my 1RMs before setting up the program is going to make some of the really low rep work feel a little too easy but not going to change the percentages/weights at this point.

Week of triples this week, back up to fours at the same weights next week. Then a week of heavier triples, week of heavier doubles, week of scratching myself, and compete.

My lack of any IPF approved gear is making me consider competing beltless. I've purposely trained without belt/wrist wraps/knee sleeves/squat shoes/anything this whole cycle so it won't change things too much. (That or I'll buy one of those StrengthShop lever belts the day before the competition and ruin myself.)

oq4v3ht0u76kf2

Tuesday, April 28th, 2015

5km Run

It's yogging season again.

Hanley

Ivory Old-fashioned Helicopter wrote: »

Tuesday, April 28th, 2015

5km Run

It's yogging season again.

...and it was all going so well.

I need to get IPF approved gear too. Pain in the hole.

oq4v3ht0u76kf2

Yogging will be kept very minimal for the time being... one short yog (5–10k) and one twenty minute intervals session a week.

The IPF approved gear thing is a bit of a pain in the arse especially considering I hate every IPF approved belt that is deliverable in less than the four to six years Inzer require.

COH

I got an inzer belt for 50 quid from a guy in the gym who bought the wrong size. It just sits in my locker.

This in no way helps you.

I just thought I'd say anyway because...well, I am an a$$hole

oq4v3ht0u76kf2

Wednesday, April 29th, 2015

Squat
3 x 3
1 x 6

Not a 6RM thanks to that one time I did the last three sets of a Smolov 10x3 day together... but probably the second heaviest set I've ever done for more than 5. Still beltless.

Squatting felt amazing.

oq4v3ht0u76kf2

Tuesday, May 5th, 2015

Bench
5 x 3

Deadlift
5 x 1

Floor Press
1 x 20
1 x 10

Pretty sure that's a 3RM on the bench anyway.

Changing plans on the deadlift: basically doing Justa Singles until about five days out. Doing the rep work wasn't fitting in for me beltless.

oq4v3ht0u76kf2

Wednesday, May 6th, 2015

Deadlift
7 x 1

Excited to squat tomorrow.

oq4v3ht0u76kf2

Friday, May 8th, 2015

Deadlift
11 x 1

Squatting didn't happen during the week due to being a moron. Will do it tomorrow evening.

Deadlifting feeling generally pretty good.

Caved and ordered an Inzer belt from some little reseller in Holland who swore blind she has it in stock and I'll have it within a week.

oq4v3ht0u76kf2

Saturday, May 9th, 2015

Deadlift
13 x 1

Pulling coming along nicely. Beginning to find my old groove for setting up.

Squatting has been postponed once again due to sleep and nutrition deficiencies!

oq4v3ht0u76kf2

Thursday, May 14th, 2015

Deadlift
7 x 1

Up to 200kg singles on the pull. Did the 7 in 7 minutes beltless.

Other logging has been lazy. Also found out I'm a lot fatter than I thought today (clothes have been fitting fine, my new “should fit” Inzer belt... not so much).

Nutrition needs a lot of focus.

oq4v3ht0u76kf2

Saturday, May 16th, 2015

Bench
3 x 3 x 115kg
1 x 3 x 120kg

Deadlift
3 x 1 x 220kg

Hit a definite 3RM (120kg... sadly) on the bench today. Don't think I'd ever even doubled that before.

Deadlift is beginning to reach the point where I'm really missing having a belt.

oq4v3ht0u76kf2

Thursday, May 21st, 2015

Squat
1 x 2 x 170kg
2 x 3 x 180kg

Bench
1 x 1 x 120kg
1 x 2 x 120kg

Again, sadly, I think that's a squat 3RM based on my old habits of doing nothing but singles above 75%. Beginning to miss having a belt for the squat too.

Bench felt a little heavier today but that's to be expected. Will pull something reasonable over the weekend and then flute about until Saturday.

oq4v3ht0u76kf2

Tuesday, May 22nd, 2015

Openers...ish

Squat
180kg

Bench
120kg

Deadlift
200kg

Prowler runs to loosen up.

Things felt heavy. That's okay. I spent all day moving furniture, my calves are crazy tight, I'm not peaked. That's okay.

I'm probably lucky the IPF doesn't have a 145+ category or I may well have ended up in there. We'll see on Saturday.

Excited to compete. Beltless is going to hold back the pull a little but it is what it is.

Goals for Sunday are:
- 570
- First 9/9 meet
- Have fun