Skeletors Quest For Strength

[Skeletor]

Today I did some bench and tonight I did some squats. Cant get to sleep at night again and feeling like crap but did my planned work anyhow.

 

Competition bench press=  60kg x 6   100kg x 5   120kg x 2   130kg x 1    140kg x 2   150kg x 1

My 150 had a pause but when I watch the vid it seems a bit short but I dunno .

 

Squats   I worked up to the planned 200kg for 4 with a belt. and a single after that at 210kg

Then I did a front squat at 140kg and a single at 160kg . Went for a 170 but choked myself out at the bottom and looked like a dick so left it at that . reckon id have a 180 fresh . 

[Skeletor]

Trained chest again today lol.

Flat bench 120kg x 5 130kg x 5 x 5 x 9 spotted on last rep.

DB incline. 40kg x 10 x 10 x 10

Decline bench 100kg x 10 x 8 x 8

Chest was pumped .

[Skeletor]

Deadlifts today. 240kg x 2 sets of 2 and 200kg for 11 reps all touch n go. Db rows and chest supported machine rows to finish.

[Skeletor]

God knows how to upload a vid but heres todays deads.  Form not the greatest but all good.

[Leeroid]

Deads and bench looking strong bro. You can do more reps than me. It will be interesting to see what you max at comp

[Skeletor]

Deads and bench looking strong bro. You can do more reps than me. It will be interesting to see what you max at comp

Thanks bro . Yeah still a lot of things to work on and really need to start with wraps because my raw squat is only 220 . My bench is holding me back with dropping it to my chest on the heaviest sets, I lower it so slow and use so much energy but id say 155 max. Deads id be very lucky to pull over 255.

[Skeletor]

Pause bench . 60kg x 8, 100kg x 5, 120kg x 4, 130kg x 2 , 140kg x 1, 145kg x 1, 150kg x 1

squats I just worked up to a 200 single and front squats up to a 160

[Skeletor]

Did some bench presses yesterday. 3 sets of 8 pause bench at 120kg. Felt good as gold but then I went to deadlift and I knew I was tight in the back and glutes but I could barely lift 220kg off the floor. Need a break. Taking up knitting and cross stitch for a week.

[Skeletor]

Squats and bench.

Box squats approximately 2 inch above parallel. 180 x 5, 200 x 5, 220 x 3, 230 x 3.

Bench 120x 5, 130 x 3, 135 x 2, 140 x 2, 100x 15.

[Skeletor]

Bench today . 130kg x 4 sets of 5 all paused. Energy was great as have been eating heaps of clean foods and the only cheat was chocolate post training with my isolate and oats but just 5 squares. Finished with 100kg for 15 reps and did back work. Feeling good .

[ohjoshua]

Good to see you still making progress.

 

What sort of routine are you following atm?

[Skeletor]

Good to see you still making progress.

 

What sort of routine are you following atm?

Thanks man. Just winging it the last few weeks. Going by how im feeling and just trying to hit p.bs over the different rep ranges. Was looking at doing a bench program but haven't heard back from the guy so might do the 6 week peaking cycle again next week.

[Skeletor]

Yesterday was comp bench. 120kg x 5, 130kg x 3, 135kg x 3, 140kg x 4 all short pauses.

Today I squatted twice. Singles up to 210kg

Decided I need to get used to wraps as I cant squat when they are tight. Started out at 100kg with them and worked up to a 220kg single. Felt good to get into something a bit tighter but not to tight that I couldnt move. Will work up from here. Getting stronger which is the main thing.

[Skeletor]

Cant even remember what ive been doing the last week. Lots of volume. Today I hit a 150 paused bench and a 150 touch n go then repped 100kg for 20 to finish. squatted 180 for 8 and 200 for 3 as per plan. Starting bench program for 12 weeks next week by Australian strength coach to get my bench up. Not sure if any of you jnow of him but check him out on instagram. Its certainky different from any other program ive done by the looks. Current weight is 84kg. Legs look as skinny as shit haha. Going for a 260 dead in next couple of days if feeling good and havent had to many callouts at work. r

[ohjoshua]

Cycle 2 

 

Week1 Day 2

 

Wookie's program

 

Sunday

 

14/12/14

 

Cleans

 

60kg*3 power

80kg*2 power

90kg*1 power

100kg*1 power

110kg*0,0,1 full

 

Dead lift

 

130kg*1

150kg*1

190kg*1

 

Pull ups

 

bw*17

 

Note: gym closed at 6:30 not 7.... only got half way through.  Cleans went well. 100kg power clean must be best or equal best power clean, however because I didn't do any full cleans the 110kg which I couldn't power clean tripped me up a bit.

 

The dead lifts they told me closing time when I did 150kg, so I had to jump 40kg with no rest. It was reasonably easy but on way down (I need to slowly lower at this gym) bar slipped from one hand, taking me off centre a bit.

 

pull ups went well, 17 must be near my all time best.

[Skeletor]

Cycle 2 

 

Week1 Day 2

 

Wookie's program

 

Sunday

 

14/12/14

 

Cleans

 

60kg*3 power

80kg*2 power

90kg*1 power

100kg*1 power

110kg*0,0,1 full

 

Dead lift

 

130kg*1

150kg*1

190kg*1

 

Pull ups

 

bw*17

 

Note: gym closed at 6:30 not 7.... only got half way through.  Cleans went well. 100kg power clean must be best or equal best power clean, however because I didn't do any full cleans the 110kg which I couldn't power clean tripped me up a bit.

 

The dead lifts they told me closing time when I did 150kg, so I had to jump 40kg with no rest. It was reasonably easy but on way down (I need to slowly lower at this gym) bar slipped from one hand, taking me off centre a bit.

 

pull ups went well, 17 must be near my all time best.

Thanks for sharing on my page bro lol. 

[Skeletor]

So have started my new bench program. Feels weird not lifting as heavy again and having such different grips was a big shock .

 

Yesterday it was close grip bench with comp set up. 2 second negative, 1 second pause on chest, x 5 sets of 5 at 110kg. Fairly easy .

 

Wide grip bench x 3 sets of 10 at 100kg touch n go.

 

Pullups strict.  2 sets of 10 overhand grip same width as bench.

 

Today I just messed around with some squats . Shouldn't be because legs and glutes are so tight I need a week away and everything feels twice as hard but cant help myself.

60kg x 9,  100kg x 6, 140kg x 5,  180kg x 2,   200kg x 4 belted,  210kg x 1,  160kg x 10,  

[ohjoshua]

shit, sorry... I wondered why I had to type it up twice :S

[Skeletor]

Hit some deads today.

220kg x 4 with straps overhand grip touch n go

230kg x 3 with straps overhand grip touch n go

200kg x 10 no straps mixed grip.

[Skeletor]

Week 2 bench program day 1

Close grip bench with pause 120kg x 4 sets of 4.

Wide grip touch n go 110kg x 10x10x5

The wide grip is a real struggle to get the hang of as I have never done it but getting better. Close grip was easy as im naturally a closer grip presser. Yesterday I trained legs and wasn't feeling it on squats so switched to front squats . Worked up to a 170kg new pb nice and deep to. Wouldnt have got a 180 though but inching closer and might switch exclusively to fronts for reps for a few weeks . Assistance was just been pronated grip pullups with very strict motion today

[Skeletor]

Training today. 

 

Bench  = 147.5kg single and a 135kg back off

Squat   = 200kg beltless and a 190kg back off

Chinups x 2 sets of 10 at bench width grip.

 

Taking me a bit to get back to comp style pressing after taking so long off with different grips but feeling good .  82.4 kg bodyweight today.

[maccaz]

Training today. 

 

Bench  = 147.5kg single and a 135kg back off

Squat   = 200kg beltless and a 190kg back off

Chinups x 2 sets of 10 at bench width grip.

 

Taking me a bit to get back to comp style pressing after taking so long off with different grips but feeling good .  82.4 kg bodyweight today.

 

solid

is that a bench pb for you?

[Skeletor]

Thanks man.  Na I paused a 150 about 2 months ago. 155 touch n go the same day. I just wanna bench 160 at the mo. That's the short term goal while being under 83kg. Then ill try and fatten up and see what I can do.

[Realtalk]

Didn't know you were u83 u look bigger bro

[maccaz]

Didn't know you were u83 u look bigger bro

definitely this

how tall are you skeletor"?

look a lot bigger than anyone iv seen at 83kg, guess being quite lean gives the illusion