Return of the King

Thursday September 30th: Heavy Deadlift, Light Bench & Squat

Close Grip Bench
40kg - 1x6
45kg - 1x5
50kg - 1x3
55kg - 3x6
---
Lying Twists
1x6 - no weight
2x6 - with 3.3kg ball between ankles
---
Deadlift
60kg - 1x6
80kg - 1x5
100kg - 1x3
110kg - 3x6
---
Glute Ham Raise
30 reps
---
Decline Situps
3x10 - with 5kg
---
Squat
30kg - 1x6
40kg - 1x5
45kg - 1x3
50kg - 3x6
---
WG Pull Ups
10 singles: bodyweight + 5kg
10 singles: bodyweight + 10kg
10 singles: bodyweight
---

Nothing much to report. Everything light except GHR and WG Pull Ups. Hoping to bring these use early in the cycle to help out on the big 3 towards the end.

Sunday October 10th: Heavy Bench (volume week 1 of 4) & Squat, Speed Deadlift

Incline Bench
20kg - 1x5
40kg - 1x5
65kg - 3x8
---
Decline Bench
65kg - 3x8
---
DB Bench
27.5kg per arm - 3x8

BB Curl
20kg - 3x10
---
Seated DB Shoulder Press
17.5kg per arm - 3x8
---
Lying Straight Bar Tricep Extension
22.5kg - 3x8
---
Bird-dogs
2x10 per side
---
Speed Deadlift
50kg - 1x6
60kg - 1x5
70kg - 1x3
75kg - 3x6
---
Clams
2x10 per side
---
Squat
60kg - 1x6
80kg - 1x5
90kg - 1x3
*belt*
95kg - 3x6
---
Face Pulls
25kg - 3x8
---
Foam Rolling ~3 mins
Quads, Hams, IT band, Upper Back
---

The next four weeks are marked as "?" on my bench programme. Coach confirmed last Thursday that this means "do whatever you want 'cos it's going to be too heavy anyway..." and "if you've still got a torn pec this will snap it right off".

Basically I've got a choice. I can do the bodybuilding style volume programme (which I did from April to June and tore my left pec with) or I could go for the 6x3 intensity programme. I opted for the volume programme again (see above). Way more conservative this time around though, and making sure that I don't injure myself again. Target is to do all the 5 pressing exercises with the aim being to fail at 8 reps each time. Didn't fail any of them today. May stick with the same weights next week and then increase for the 3rd and 4th weeks where the aim is to fail at 6.

Some pump.

Squat was good. I'll put that down to being better warmed up from the bird-dogs and clams. High flexor was still sore before gym, but didn't bother me during the squats. May head to a physio once I return from Singapore.

Wednesday October 13th:

Swim ~20 mins
---

Monday October 18th: Heavy Bench (volume week 2 of 4) & Squat, Speed Deadlift

Incline Bench
20kg - 1x5
50kg - 1x5
67.5kg - 3x8
---
Decline Bench
67.5kg - 3x8 ... failed on last rep of 2nd set. Rest were ok.
---
DB Bench
27.5kg per arm - 8f, 4f, 6f

BB Curl
20kg - 3x10
---
Seated DB Shoulder Press
17.5kg per arm - 8f, 6f, 6f
---
Lying Straight Bar Tricep Extension
22.5kg - 3x8
---
Speed Deadlift
60kg - 1x6
70kg - 1x5
80kg - 1x3
85kg - 3x6 ... should have been 80kg
---
Squat
60kg - 1x6
80kg - 1x5
92.5kg - 1x3
*belt*
102.5kg - 3x6
---
Face Pulls
30kg - 3x8
---
Foam Rolling ~3 mins
Quads, Hams, IT band, Upper Back
---

Done by 9pm.

In other news - I was elected VP of our club at Friday's AGM.

Monday October 25th: Heavy Bench (volume week 3 of 4) & Squat, Speed Deadlift

Bench Press
40kg - 1x6
55kg - 1x5
70kg - 1x3
81kg - 3x6 ... aiming to fail at 6. Easy. No fail. Maybe a pb?
87.5kg - 3, 2, 2 ... aiming to fail at 3. Second set was a definite fail on the last rep, third set I think I had it but spotter touched
---
DB Bench ... aiming to fail at 6
30kg per arm - 1x6
32.5kg per arm - 6f, 5f ... increased dbs as first set seemed easy at 30kg
---
Seated DB Shoulder Press
20kg per arm - 3x6
---
Lying Straight Bar Tricep Extension
27.5kg - 3x6

BB Curl
30kg - 3x8
----
Speed Deadlift
60kg - 1x6
70kg - 1x5
75kg - 1x3
80kg - 3x6
---
Squat
60kg - 1x6
80kg - 1x5
95kg - 1x3
*belt*
107.5kg - 3x6
---

That took 2.75 hours! 6:30pm - 9:15pm. Jaysus.

Drank a 2 litre of milk between 1-5pm. Had a tin of tuna around 5:45pm, and some peanut butter around 4pm. Lots of cals on top of a Japanese chicken curry for lunch. It paid off for bench --> probably my best ever benching performance.

Deadlift - I sorted out my setup and it felt better. My knees survived minimal bruising. Keeping shoulders alot further fowards has them directly over the bar.

Squat - first set felt like a punch in the guts with the belt placement. Second set was strong. Third was a bit more shakey. Nowhere near failing though.

Skipped the facepulls as needed to go home and eat / fall down.

Good session.

edit - and oh I wore a wife beater. Perfect weather for it.

Thursday October 21st: Heavy Deadlift, Light Bench & Squat

Close Grip Bench
20kg - 1x5
40kg - 1x3
45kg - 1x2
55kg - 3x5
---
Lying Twists
1x5 - no weight
2x5 - with 3.3kg ball between ankles
---
Deadlift
60kg - 1x5
100kg - 1x3
*belt*
120kg - 1x2
140kg - 3x5 ... easy
---
Glute Ham Raise
18 reps
---
Decline Situps
3x6 - with 5kg
---
Squat
50kg - 1x5
60kg - 1x3
65kg - 1x2
70kg - 3x5
---
WG Pull Ups
6 singles: bodyweight + 10kg
6 singles: bodyweight + 15kg
6 singles: bodyweight
---
Face Pulls
20kg - 1x8
25kg - 1x8
30kg - 1x8
---
Foam Rolling ~5 mins
Quads, Hams, IT band, Upper Back
---

Deadlift was easy. Modified technique made the 140kg 3x5 feel 10kgs lighter than last weeks 132.5kg 3x6. It looked better too.

Hit the gym scales as 85.85kg! Very hydrated. The extra 2l of milk each afternoon seems to be helping energy levels / bodyweight.

Right pec felt a bit tight after close grip bench. Should warm up a bit more.

Tuesday November 2nd: Heavy Bench (volume week 4 of 4), Speed Deadlift

Bench Press
20kg - 1x5
50kg - 1x5
65kg - 1x3
70kg - 1x2
82.5kg - 3x6 ... aiming to fail at 6. Fail on very last rep. Sooooooo close. Thought I had it. Pb
90kg - 3x3 forced reps, of which totally clean reps (i.e. no spotter touch) were 1, 2, 2. Aiming to fail at 3.
---
BB Curl
20kg - 1x8
30kg - 2x8
----
DB Bench ... aiming to fail at 6
32.5kg per arm - 1x6f
30kg per arm - 6, 5f
---
Seated DB Shoulder Press
20kg per arm - 3x6 ... fail on last rep
---
Lying Straight Bar Tricep Extension
30kg - 3x6
---
Speed Deadlift
60kg - 1x5
70kg - 1x3
80kg - 1x2
85kg - 3x5
---
Face Pulls
25kg - 3x8

Foam Rolling ~5 mins
Quads, Hams, IT band, Upper Back
---

That took forever. At least 1hr for the bench 3x6 + 3x3. Thankfully another bench volume programme has finished. I feel I've gained from it. Additional bodyweight and strength seems to have improved.

Checking back shows that the 145kg 3x5 deadlift above ^^ equals what I did on Aug 21st on the 3rd last week of 3x5s in the last cycle

Also... other 3x5s towards the end of last cycle went as follows:

- Aug 26th I did 149 x2, x3 *fall apart*, followed by 130 - 2x5
- Sept 2nd I did 147.5 x4, x3 *fall apart*, followed by 140 x5 and 130 x6.


This means that when I do 150kg 3x5 next week I'll be in unchartered territority.

Monday November 8th: Heavy Bench & Squat, Speed Deadlift

Bench Press
50kg - 1x5
65kg - 1x3
72kg - 1x2
83.5kg - 3x5 ... Easy pb
---
BB Curl
20kg - 1x8
30kg - 2x8
----
DB Bench
32.5kg per arm - 3x5 ... another pb here
---
Speed Deadlift
60kg - 1x5
70kg - 1x3
80kg - 1x2
90kg - 3x5
---
Squat
60kg - 1x5
95kg - 1x3
107.5kg - 1x2
*belt*
116.5kg - 3x5
---
Lying Straight Bar Tricep Extension
20kg - 1x5
30kg - 3x5
---
Face Pulls
25kg - 1x8
30kg - 1x8
35kg - 1x8
---

Bench was easy. Extra bodyweight and the 4 week volume programme did their job.

From here on out it's going to be pbs the next week of deadlift/squat/bench, which happens to be the final 3x5s of the cycle before going to 2x2s, then comp.

Forgot to mention I took a mini chuck of skin off my right knee deadlifting on Thursday night. Blood came through tracksuit bottoms. Totally superficial though and shins/knees are a lot happier now that I'm avoiding them with the bar most of the time.

As mentioned in the off topic thread I managed to tear the right arm off my shirt when scratching my head in work the other day. How cool is that? When talking to randomers they usually only care what you bench. The only thing that can impress them more than a big bench is when someones bicep bursts out of their sleeve when scratching their head in work. Probably the peak of my fitness career.

Had to go out and buy an emergency back up pair of trousers today. Going to Singapore tomorrow after training and I'm afraid that the ar$e of my pants is going to go the same way as shirt sleeve in the middle of a presentation up there. My backside looks like a ledge sticking out behind me. Can crack eggs off it. Must be all the milk combined with deadlifting and squatting twice each week. The problem is not the waist line which is not bet on to me, but the part an inch or two lower.

Sunday November 14th: Heavy Bench & Squat, Speed Deadlift

Bench Press
50kg - 1x5
65kg - 1x3
75kg - 1x2
85kg - 3x5 ... pb. Not too hard
---
BB Curl
20kg - 3x8
----
DB Bench
32.5kg per arm - 3x5
---
Lying Straight Bar Tricep Extension
20kg - 3x5
---
Speed Deadlift
60kg - 1x5
70kg - 1x3
80kg - 1x2
90kg - 3x5
---
Squat
60kg - 1x5
97.5kg - 1x3
*belt*
110kg - 1x2
120kg - 3x5 ... pb
---
Face Pulls
22.5kg - 1x8

Foam Rolling ~5 mins
Quads, Hams, IT band, Upper Back
---


Double pb day. Bench = easy. Squat = tougher as lower back in bits from Thursday. Could really have done with the extra day off, but work trip to Singapore forcing me to train a day earlier. Nearly failed on the 2nd warmup of the squat. Got it together though and ground out the worksets once I put the belt on.

Pretty happy to have made it through the Big 3 without missing a rep this cycle. Going to have a bit of a deload now, maybe just some swimming... then 2x2 Deads in 6 days on Saturday, followed by 2x2 Bench & Squat Monday week.... before proper deload and comp.

Thursday November 18th: Singapore - Hotel Gym

Close Grip Bench
bar (20kg?) - 1x5 ... assuming bar = 20kg
40kg - 1x5
50kg - 1x5
60kg - 3x5
---
Light stuff & enjoying messing around

• Sit Ups 3x10
• Leg Extension 3x10
• Lat Pull Down 3x10
• Lying Prone Leg Curl 3x10
• GHR / Hyper 3x10
• Curls 3x8
• Lateral Raise 3x8
• Calf Raise ~5x12
• Face Pulls 3x8
• External Rotation 3x8

---
Rowing 10 mins
---
Swim ~10 mins
---

Writing this 3 days after that ^^. Can barely walk. Totally overdid it on the calf raise machine working up to sets of additional 100lbs. Think I strained both calves, the left one more so. Right now it is swollen up to the size of my head. Cool machine though! Hope that my calves recover ok so that I can 1) walk and 2) do my squat doubles tomorrow.

Sunday November 21st: @home

Swim ~25 mins
---

Messing around fc, bs and fc with paddles. Calves in absolute ribbons. Could barely walk Saturday and Sunday. Had to go around the house on tippy toes. LOL - it looked like I was trying to sneak up on people.

As I write this on Monday morning they have recovered somewhat i.e. I can stand up with only severe pain. Hoping that I will be able to get squats in later.

Wednesday November 24th:

Swim 400m as follows:

• 80 bs
• 80 fc
• 80 bs
• 80 fc
• 80 bs

---

Easy post work swim to loosen up. Took my paddles with me but forgot to use them.

Bodyweight 82.something kg after work & before swim. 81.9kg after swim. Bodyweight has dropped a lot. Should be fine for Sunday. Now just want to ensure I don't loose too much. Suprised at how much has fallen off by just not stuffing myself and reverting to a "normal" volume of food. edit - just checked. I was 87kg on the evening of Nov 4th, so approx 5kg bodyweight drop in 20 days.

Still walking the 5km round trip to/from work each weekday.

Calves still a bit sore.

Sunday November 28th: Raw Powerlifting Competition "Victorian Extravaganza" Hawthorn, Melbourne.

Got to the venue early and was 2nd to weigh in right on 8am. Bodyweight 81.7kg in boxers. Successfully dropped from high 87kgs to high 81kgs in 2 weeks. Looking good.

I started eating more on Saturday (day before comp) to ensure I had some energy, vs the week beforehand where I had been tapering down. Stopped drinking water around 8:30pm the night before and had two lemons which were sour as hell. Did they work as a diuretic? Not sure - all I know is that I went to bed 84kg and after numerous toilet breaks and no breakfast weighed in at 81.7kg in boxers at the venue. Comfortably under the 83kg revised weigh category for the first IPF Raw powerlifting competition in Australia.

Found out that the 14 year old son of the strongest man in Oz was participating today in his first competition (you have to be at least 14 to compete). Met him in the changing rooms and the first thing that struck my was the size of his quads (not that I'm checking out 14 year olds in the locker rooms). He was supposed to be in my category (sub 83kg), but weighed in at 84kg something, which bumped him up to the 93kgs. He opened up with a 140kg squat, then failed 150kg twice on depth. Some tank. His Dad later went on to bench 300kg at 129kg bodyweight (the first 300kg bench press in Powerlifting Australia history).

Given that this was the first Raw competition a lot of unheard of lifters came out of the woodwork. There were 5 or 6 in the new 83kg category, myself included. It ended up being pretty exciting as a few of us were in and around the same level, and I wasn't totally left behind vs equipped lifters which has been the case in the past.

Warms Ups went like this:
Squat: 60kg x5, 85kg x2, 105kg x1, 120kg x1
Bench: 60kg x5, 75kg x2, 85kg paused x1
Deadlift: 60kg x5, 100kg x2, 125kg x1, 145kg x1

Competition lifts went like this:
Squat
#1: 132.5kg
#2: 140kg ... 5kg pb
#3: 145kg ... fail. Spotter caught it too early on right so I got a retake 4th attempt
#4: 145kg ... fail

Bench
#1: 92.5kg
#2: 97.5kg ... 2.5kg pb
#3: 100kg ... fail

Deadlift
#1: 162.5kg
#2: 175kg ... 5kg pb
#3: 180kg ... fail

First two squats were comfy enough. Pleased with the 140kg for a 5kg pb. 145kg on the 3rd lift was a bit of a stab in the dark. Totally dive bombed it, so the right-side squatter caught it early towards the bottom. I was given a retake at the end of the round, which ended up with me in the spotters arms. Haven't watched the video yet but don't think I was anywhere close to getting it.

Slightly tweaked my neck during 3rd or 4th squats. I think it was more a "whiplash" type injury when my training buddy was hammering me on the back when chalking up beforehand. Neck was slightly sore all through bench and deadlifts and made keeping chest up a bit more difficult. Didn't effect lifting though, just range of motion looking around afterwards.

Bench was fine. 92.5kg was a handy opener. 97.5kg moved slowly but I was always going to lock it out for a 2.5kg pb. 100kg wasn't going anywhere fast. Held it for a few seconds an inch or two off chest on the way up, then got spotters to take it. That was the first time ever having 100kg in my hands on the bench.

Deadlift - I was stuffed doing the warm ups. By this stage I had consumed something like the following since weigh in:

- shake of porridge, whey, water
- 4 boiled eggs
- 3 bananas
- 2 to 3 powerade sports drinks
- 2 to 3 "Mother" energy drinks
- half bag of jelly beans

First deadlift of 162.5kg wasn't great but no major probs. A training partner recommended I go for 172.5kg on the 2nd attempt to lock in the pb. I overruled him as I knew I had just one more decent lift in me and wanted at least 175kg. Got it for the 5kg pb. 3rd attempt was 180kg which came off the floor I think, ... then the centre judge split in two as I went cross eyed from the effort ... and dropped it.

Ended up with a total of 412.5kg which is a 12.5kg total pb on the comp two months ago. I finished 3rd out of 5 or 6 in the 83kg category, so got to pick up a nice shiney bronze medal. First guy totalled 447.5kg, second was 437.5kg and third was moi with 412.5kg.

After the deadlifts I reweighed myself to see how much I had gained since the post weigh in re-feed --> 3kg... I was back up to 84kg.

You may remember that my new years resolutions from Jan 2010 were to hit 140/100/180 by year end. Well, for the moment I'll take 1 out of 3 and get the others next time. Got to attempt both 100kg bench and 180kg deadlift. I can finish the competition year knowing there was nothing else left in the tank.

Next competition is in Feb 2011, so I will start a new 3 month cycle next Thursday.

It was a good day. Constant improvement feels great.

edit - videos later when I can move...

Monday November 29th: @home

Foam Rolling ~5 mins
Quads, Hams, Upper Back

Thursday December 2nd: Heavy Deadlift

Lying Twist
no weight - 3x6
---
Deadlift (off 2 inch block)
60kg - 1x10
80kg - 1x10
90kg - 3x10
---
Glute Ham Raise
3x6

Decline Situps
3x10
---
Pull Ups
3x5
---
One Arm DB Row
10kg per arm - 3x10
---

Deadlifts for high reps off blocks nearly killed me. Felt like I was running 400m laps. Will be doing these for the first 6 weeks of this program.

Found out I qualified for new years Raw nationals in April 2011 by posting a total on Sunday. One year earlier than planned so I'll still be sh!te, but something exciting to look forward to.

Started new program as above, aiming for competition on Feb 13th. Everything light even though it was the usual Thursday = "heavy" deads day. I'll be doing the bodybuilding style bench program again which has given me 2.5kg for each of the last two cycles.

edit - bodyweight was 82 dot something kg fully clothed after training on gym scales.

Monday December 6th: Heavy Bench & Squat, Speed Deadlift

Bench Press
50kg - 1x6
65kg - 1x6
75kg - 3x6
---
BB Curl
20kg - 3x10

DB Bench
25kg per arm - 3x10
---
Lying Straight Bar Tricep Extension
20kg - 3x10
---
Speed Deadlift (off 2 inch block)
50kg - 1x10
55kg - 1x10
60kg - 3x10
---
Squat
50kg - 1x10
60kg - 1x10
65kg - 3x10
---

Easy day. Quads a bit tired after 100 reps combo over squats and deads from block.

New program will peak with the following towards the end of January:

• sq 130kg 3x5
• bp 86kg 3x5 ... will probably adjust this upwards as last cycle ended on 85kg 3x5 which felt fine
• dl 160kg 3x5

In fact the month/new year will start with a bang and ramp up quickly. Probably going to start drinking lots of milk again towards mid Dec and gain some weight to help.

Feeling good.

Monday December 13th: Heavy Bench (volume week 1 of 6) & Squat, Speed Deadlift

Incline Bench
20kg - 1x8
50kg - 1x5
65kg - 3x8
---
Decline Bench
65kg - 3x8
---
DB Bench
27.5kg per arm - 3x8 ... failed on last rep of 3rd set, which is fine
---
BB Curl
22.5kg - 3x8
---
Lying Straight Bar Tricep Extension
22.5kg - 3x8
---
Speed Deadlift (off 2 inch block)
50kg - 1x8
55kg - 1x5
60kg - 1x5
65kg - 3x8
---
Seated DB Shoulder Press
17.5kg per arm - 3x8
---
Squat
60kg - 1x8
65kg - 1x5
70kg - 1x8
80kg - 3x8
---
One Arm DB Row
17.5kg per arm - 3x10
---

Started the volume program again which will see me bench 100kg in Feb! Need to eat more starting now. Bodyweight has been 81.8kg the past couple of mornings, so taking that as a creatineless, non milk bloated, not totally stuffed bodyweight base for this cycle. This third attempt at the volume program will be over 6 weeks, like the first time I did it. I used the first week weights from the second attempt (only 4 weeks) for starters. This means the 2nd week should be ok on 67.5kgs, but the 3rd week on 70kg 3x8s will be tougher. Will then have a think about the weights for the 4th, 5th and 6th weeks of 3x6s.

Squat and Deadlift were light, beltless and a bit tiring in a breathless way.