trainlikeafreak Posted July 4, 2017 Author Report Share Posted July 4, 2017 10 hours ago, tomleegolf said: Good luck for meet prep. What's your previous 1RMs bro? Thanks man. I'm not sure I haven't done 1RMs and I've never maxed out doing paused banch. But I did 140x5 touch n go before I injured my delt a few years ago so my bench is stronger than it was then. Squats most I did was 180x8-10 then a fatigued 200k x4 but in knee wraps and knee wraps help so much. Deads I've done 220x3-5 with straps. So I believe I'm the strongest I've ever been at the moment and I'm getting stronger fast as it's the first time ever I have actually focussed on strength tomleegolf 1 Quote Link to comment Share on other sites More sharing options...
trainlikeafreak Posted July 5, 2017 Author Report Share Posted July 5, 2017 Deadlifts (belt no straps) 180x3 220x3 200x3 bb rows from the floor strict no belt for bigger rom sets of 2pl and 3pls for 8-10 reps seated rows, lat pull downs, db pull overs and straight arm pull downs. Boring but it works. Bw was 120 flat with shoes on mid session, so it's dropping. gazza, Pseudonym and Monarchking 3 Quote Link to comment Share on other sites More sharing options...
trainlikeafreak Posted July 7, 2017 Author Report Share Posted July 7, 2017 Bench and chest all presses involved Comp calls 140x1 155x1 165x1 145x2 x4 sets then did 3x10 on 100kg with feet on the bench and a flat back. incline flys about 6 sets with pausing at the bottom for 6-10 reps 4 sets flat db fly with pausing and squeezing for sets of 10 trying to be nice to my delts with what I do after benching. trained 5 hours ago and every time my arm crosses my body my chest cramps lol. bw just under 120kg so weight is coming down. 2 weeks to go! Really Enjoying this gazza 1 Quote Link to comment Share on other sites More sharing options...
trainlikeafreak Posted July 8, 2017 Author Report Share Posted July 8, 2017 Currently under the weather so brought squats forward to today as I think I'll be worse tomorrow. squats - belt and sleeves 160x2 180x2 200x2 220x2 (pb) 220x 1, failed second rep lol 180x2 x3 sets lying leg curl 4x 10-12 bb Romanians 4x 10 light and squeeze just wanted to get trough squats and did just that gazza and Pseudonym 2 Quote Link to comment Share on other sites More sharing options...
Pseudonym Posted July 9, 2017 Report Share Posted July 9, 2017 23 hours ago, trainlikeafreak said: Currently under the weather so brought squats forward to today as I think I'll be worse tomorrow. Smart move! Quote Link to comment Share on other sites More sharing options...
trainlikeafreak Posted July 9, 2017 Author Report Share Posted July 9, 2017 1 hour ago, Pseudonym said: Smart move! It was man... I predicted right lol Quote Link to comment Share on other sites More sharing options...
trainlikeafreak Posted July 12, 2017 Author Report Share Posted July 12, 2017 I've been pretty sick since Saturday, haven't trained or worked until today. Could have put it off till tomorrow but that would have meant doing deads, bench then squats one day after another. deadlifts 180x1 220x1 230x FAIL 230x1 200x1 200x1 felt WAY HEAVIER than they should. My body just feels smashed in truth and I'm hoping I can recover in time for benching on Friday. bb rows 100k x8x2 lat pull downs 3x15 lat pull down underhand grip 3x10 standing calf raises 4x10 obviously purposely took it easy on the rest of my working after deadlifts. Felt like shit and worst session in ages. Oh well still hit the numbers kind of I guess. Friday will be better gazza 1 Quote Link to comment Share on other sites More sharing options...
trainlikeafreak Posted July 14, 2017 Author Report Share Posted July 14, 2017 Still sick.. but have to get it done with the new next sat bench (comp calls) 140x1 150x1 160x1 170xfail.. damn, close though thought I had it. Going by last weeks 165 if I was feeling 100% I reckon I have it. 150x2 x3 sets incline fly 27kg x8 x3 sets incline bb using extremely fat bar just cause. It also wobbles. 1pps x10 x 3 or 4 sets flat db fly 17kg x10 with long pauses at the bottom for 3 sets just took it super easy after bench.. really need to get back to 100% asap. Squat singles tomorrow gazza and Monarchking 2 Quote Link to comment Share on other sites More sharing options...
trainlikeafreak Posted July 15, 2017 Author Report Share Posted July 15, 2017 Squats 180x 1 200x 1 220x 1, 3 sets 200x 2 180x 2 focussing on trying to sink my reps but still need to get deeper. I think my issue is my stance is quite close and quad dominant. Hamstring curls 6 or so sets of 10-15 with short rests just did what was needed to be done today gazza 1 Quote Link to comment Share on other sites More sharing options...
gazza Posted July 15, 2017 Report Share Posted July 15, 2017 That's difference mate, doing what needs to be done even when we don't want to. Quote Link to comment Share on other sites More sharing options...
trainlikeafreak Posted July 15, 2017 Author Report Share Posted July 15, 2017 28 minutes ago, gazza said: That's difference mate, doing what needs to be done even when we don't want to. Yeah bro absolutely. I've been pretty sick this past week so just trying to hit my numbers and then not over exert with the rest of the session as recovery is priority at the moment. Frustrating but smartest approach for me at this point gazza 1 Quote Link to comment Share on other sites More sharing options...
maccaz Posted July 16, 2017 Report Share Posted July 16, 2017 are you in flat shoes or heels? your squat style might want heels (practice with a 1.25kg under your heels first to see Quote Link to comment Share on other sites More sharing options...
trainlikeafreak Posted July 17, 2017 Author Report Share Posted July 17, 2017 23 hours ago, maccaz said: are you in flat shoes or heels? your squat style might want heels (practice with a 1.25kg under your heels first to see I wear flats cause of always worn flats. I know it would probably be easier especially for depth to wear heels but not gonna change this close. I used to do a lot of elevated front squats back in the day. Plus I like the feeling of training legs in flats lol. Might try heels when I get back from holiday though. been told to wear a soft suit or skins on sat so they can see my depth as it's hard in shorts especially cause I have a fair bit of upper leg development. Fml I can wear bodybuilding trunks on stage and feel fine but the thought of squatting in skins makes me feel uncomfortable lmao. Quote Link to comment Share on other sites More sharing options...
trainlikeafreak Posted July 18, 2017 Author Report Share Posted July 18, 2017 Bench and delts today. De loading for sat so it's pretty boring but oh well bench press with comp pause 120x 5, 4 sets easy as just like it should be lol. Seated db press, side raises, rear delt fly, standing btn press and rope push downs. Pump pump pump gazza 1 Quote Link to comment Share on other sites More sharing options...
trainlikeafreak Posted July 19, 2017 Author Report Share Posted July 19, 2017 Another boring de load session deadlifts 140x5x4 obviously easy. Just trying to get technique right for when it's heavy. followed by pull downs, single arm cable rows on the seated row, db pull overs, seated rows, calf raises, kneeling cable crunches. Good pump and wanted to give my lower back a rest as it's a bit tight. gazza 1 Quote Link to comment Share on other sites More sharing options...
trainlikeafreak Posted July 23, 2017 Author Report Share Posted July 23, 2017 Had my comp yesterday and loved it. Weighed in 119.4kg squats (belt and knee sleeves) 200kg 220kg 230kg all three white lights, probably had a bit more in me but happy nonetheless bench 150kg 3 whites 165kg 3 whites 170kg failed in hindsight I should have done 167.5 but I really wanted to try 170 lol, oh well deadlifts 220 3 whites 235 3 whites 240 3 whites secobd attempt was meant to be 230 but got advised to do 235 based off how easy it looked lol. so a 635kg raw total. I'm happy and I got the numbers I wanted, I'll definitely do another comp in the future as I get bored in the off season and it's a good way to get stronger on important stuff which will of course increase growth which is the point of off season. Monarchking and gazza 2 Quote Link to comment Share on other sites More sharing options...
gazza Posted July 24, 2017 Report Share Posted July 24, 2017 Good effort mate. trainlikeafreak 1 Quote Link to comment Share on other sites More sharing options...
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