Acquiring bulk!

[jimmybro1]

Thursday - Squat focus

 

Squats 60x1x10, 100x1x5, 140x1x5, 160x1x1, 180x1x1, 185x4x3, 140x1x23, 100x1x12

Hack Squats 1ppsx1x10, 2ppsx1x16, 2.5ppsx3x14 

Deficit deadlifts 110x5x12 

Seated hamstring curls 5x12 

 

Squats felt terrible, form felt way off so decided to add some volume for technique. 

 

Friday - Bench focus

 

Bench 60x1x10, 80x1x10, 100x1x5, 120x1x1, 125x3x4, 125x1x2 (all paused)

Incline 60x1x16, 70x5x12 (slow and paused)

Shoulder press 30x5x12

Lateral raises 14x5x16

Face pulls 5x16

 

Felt weak on the bench today, not sure why might be to do with lack of sleep from work. Managing to get 6-4 hours every night. 

 

Have ordered some resistance bands so can do some speed work, I think I am lacking the explosiveness. Especially after watching soundsgood warming up the other day! 

 

Working the weekend hopefully get a training session in 

[jimmybro1]

Sunday

 

Squats 60x1x5, 100x1x5, 140x1x3, 160x1x1, 180x1x1, 200x1x5

Deadlifts 70x1x10, 110x1x10, 150x4x8 

Seal rows 60x1x16, 80x5x12

Leg extensions 5x16

 

Squats felt good, wrapped for 200kg set was shit wrap though can't do it myself. 

 

Monday 

 

Bench 60x1x10, 80x1x10, 100x1x5, 120x1x1, 125x4x4

 

Gym was packed and had an early start at work so had to leave after this. Waited 30 minutes for a bench was a good warmup though lol. All sets were paused. 

 

Tuesday 

 

Deadlifts 60x1x10, 100x1x10, 140x1x5, 180x1x1, 160x4x5 

Seal rows 60x1x16, 80x4x10

Hypers 44x5x16 

Hamstring curls 5x16 

Million sets of curls 

 

Trained with Leeroid, wasn't able to put it together on the deadlifts but was the first time ive touch more than 140kg in at least 4 months for injury reasons. Got wicked pump on the old guns though. 

 

Not sure what I am going to be able to do come competition day. Deadlift hasn't moved in the two years ive been doing them. Probably due to poor set up etc, something I am struggling to correct. 

[maccaz]

 

Not sure what I am going to be able to do come competition day. Deadlift hasn't moved in the two years ive been doing them. Probably due to poor set up etc, something I am struggling to correct. 

 

mine was same still i added variation

 

deadlift to knees and back down

deadlift pause at knee then finish

deficit deadlift (for speed off floor)

block/rack pull (unconvinced on these but do them anyway)

 

 

cant know for sure that this variety is what got it moving but no other explanation really

 

some people swear by snatch grip DL as well, i never tried though

[jimmybro1]

mine was same still i added variation

 

deadlift to knees and back down

deadlift pause at knee then finish

deficit deadlift (for speed off floor)

block/rack pull (unconvinced on these but do them anyway)

 

 

cant know for sure that this variety is what got it moving but no other explanation really

 

some people swear by snatch grip DL as well, i never tried though

Yeah i've try all that for months at a time.

 

Kind of given up on them tbh, all my injuries are deadlift related. 

[maccaz]

Yeah i've try all that for months at a time.

 

Kind of given up on them tbh, all my injuries are deadlift related. 

oh gutted bro.

sumo?

[jimmybro1]

oh gutted bro.

sumo?

never

[Pseudonym]

Why not sumo?

[Leeroid]

Why not sumo?

He's afraid of being ostracized by the powerlifting society

[maccaz]

He's afraid of being ostracized by the powerlifting society

Haha exiled

[Pseudonym]

Wait wut? I've only just started to like deadlifts, and the only reason I like them is because I've started to do them sumo. Don't tell me I'm going to be ostracized by the powerlifting community before I've even joined it!

[maccaz]

Wait wut? I've only just started to like deadlifts, and the only reason I like them is because I've started to do them sumo. Don't tell me I'm going to be ostracized by the powerlifting community before I've even joined it!

Each to their own i reckon take advantage of your leverages and what works best for you

A sumo deadlift stronger than a convential is a better deadlift regardless of technique imo

[Pseudonym]

It just seems to be the way I don't break myself doing deadlifts. Or haven't yet, at least.

[jimmybro1]

Saturdays squat session out at Te Aroha. 

 

Squats 60x1x10. 100x1x5, 140x1x3, 160x1x1, 180x1x1, 200x1x2, 220x1x1, 230x1x1 

 

Speed squats 100+green bands x5x8

 

 

[jimmybro1]

Monday - bench

Bench 60x1x10, 100x1x5, 120x1x3, 130x1x1, 140x1x1, 142.5x1x0, 100x1x16 pb!!

Tricep extensions

Lateral raises

 

Trained with Leeroid out at Anytime fitness in Rotarua 

140 was reasonably fast and easy but will probably open with 135 with second and third attempts 140/145

[jimmybro1]

Competed at GPC nationals on the weekend. Was a long day!

Got target squat but missed target bench.

Squat 215/225/240

Bench 135/142.5/150

Deadlift 180/200/210

[jimmybro1]

Training hasn't been ideal since nationals, been pretty sick (chesty cough, blocked sinuses etc). Normally don't get sick so a bit unusual for me. 

 

Would have been cause I had a big night after nationals and it was freezing outside. Alcohol + no sleep + exhausted CNS system + 14 hour days, was bound to happen. 

 

Been banging back the cold meds and hoping to get a squat session in today. Body feels good the normally niggle areas like elbow, shoulder, lower back and hips aren't giving me any issues which is good.

 

Might try working in the 75-85% range with a lower rep scheme for the next few weeks and gauge how I am feeling to do the Mount 3 lift coming up. 

 

Focusing on hamstrings, glutes, lower back and abdominals as I think these things are letting my down on the deadlift, that and my form is probably pretty cake tbh. Something I really need to work towards fixing, considering to get coaching as I think I have bad habits ingrained.  

 

[Realtalk]

Mate lots of people who competed got sick. Me included. Abit shit mines taken a whole week to get better! And still coughing up green shit

Mount Comp will be epic bro. As soon as I get posters I gonna do some recruiting

[jimmybro1]

Mate lots of people who competed got sick. Me included. Abit shit mines taken a whole week to get better! And still coughing up green shit

Mount Comp will be epic bro. As soon as I get posters I gonna do some recruiting

Mint looking forward to it!

Would you be competing?

Ended up doing some squats felt alright was sweating like crazy and choking on flem lol.

Working sets were ; 180x3x3, 200x2x4

[Realtalk]

Mint looking forward to it!

Would you be competing?

Ended up doing some squats felt alright was sweating like crazy and choking on flem lol.

Working sets were ; 180x3x3, 200x2x4

Nah bro I'm not competing until September. I just gonna help out.

[jimmybro1]

Monday 

 

Bench 60x1x10, 80x1x5, 100x1x5, 120x1x1, 125x4x4, 100x1x19 (PB)

 

incline dumbell 34x5x14

 

tricep extensions 5x16

 

Everything moved pretty well and no issues with elbows/shoulders etc. 

 

Going to try 100x20 next week will video. Had a go at the OHP challenge after this but only managed 80x4 LOL. 

[Realtalk]

8 weeks saturday till the mount comp bro! Game on

[jimmybro1]

Wednesday 

 

Squats 60x1x5, 100x1x5, 140x1x3, 170x1x12, 170x1x5

Leg Press 4ppsx5x20 

Leg extensions 5x16 

 

 

[jimmybro1]

Saturday

 

Bench 60x1x10, 80x1x10, 100x1x5, 120x4x6 (paused), 100x1x15

OHP 60x1x10, 80x2x8

 

Injured neck on last rep of OHP walking around with wheat bag on neck now. It so stiff, tight and sore. 

 

Tried repping out a hundy kegs for fun after working set failed on the 16th rep will try fresh should get 20+ I would think. 

 

[Pseudonym]

Injured neck on last rep of OHP walking around with wheat bag on neck now. It so stiff, tight and sore.

Yeah, shame about the neck and all, but did you get the OHP on video? :wink:

[jimmybro1]

Yeah, shame about the neck and all, but did you get the OHP on video? :wink:

Still got a couple days mate!