Skeletors Quest For Strength

[Skeletor]

So overall im fairly happy with the results of the 9 week peaking cycle hitting all target weights at the end. Probably shouldnt have trained bench first thing in the morning on an empty stomach and dehydrated but still hit 140.

Bench.  Programmed in a max of 135kg         Hit 140kg     wrist wraps

Dead  . Programmed in a max of 210kg         Hit  230kg     Just belt

Squat . Programmed in a max of 180kg         Hit  190kg    Just belt

So started again today after a week off with the new numbers set in.

Week 1, Day 1    Bench =   6 sets of 3 @ 110kg all paused.  All fairly easy

                            Squat=   6 sets of 2 @150kg   no belt      All fairly easy and minimal rest.

 

[Skeletor]

Week 1 day 2... deads. 182.5kg x 6 sets of 3 .

[Skeletor]

Tried the new Superpump 3.0 pre trainer today and holy hell it blew my cock off.

 

Squats 152.5kg x 6 sets of 3

Bench 110kg x 6 sets of 2. 

Trained arms and legs various excercices after the other sets . Good train. Bench was just nothing and squats were pretty easy raw with no belt

[ohjoshua]

I have been reading your Journal and I take it you plugged weights which were lower than your actual max when you used the calculator for your first 9 week cycle?

your bench was 140 but you punched in 135 etc.

 

why was this? 

 

oh and good lifting.

[Skeletor]

I have been reading your Journal and I take it you plugged weights which were lower than your actual max when you used the calculator for your first 9 week cycle?

your bench was 140 but you punched in 135 etc.

 

why was this? 

 

oh and good lifting.

Hey man. Because it had been a long time since doing that 1 rep max so i couldnt guarantee it was a current for the bench. I had done a 140 bench but i wasnt sure if the spotter touched the bar which i felt he had his fingers on it which is an automatic fail to me. The squat i actually input 175 because i had last squatted 180 in wraps. The dead was the only one i had attempted prior to starting the programme. Definately feel i could have done better on the bench had i attempted later in the day.

 

 

[Skeletor]

Monday = benching. 110kg x 6 sets of 4.

Squats 150kg x 6 sets of 2

Various incline chest , tri and forearm excercises

Tuesday = shoulders. Seated military press up to 75kg x 8

Various pressing and db raises

Wednesday= deads. 182.5kg x 6 sets of 4 calluses sore after.

[Skeletor]

Have been having a break due to a problem with sore knees. Nothing major but wanted a rest so have been doing a bit of bodybuilding training . Came back for a bit of a test today.

Squats i got up to a 190kg. then went for a 200kg but didnt quite feel right and bailed at the bottom. Bench was ok 100kg x 10  120kg x 6   120kg x 5    120kg x 5   Happy to have retained the squat strength and reckon im gonna get the 200kg now . Did some deads earlier in the week 210kg x 3 x 2 sets and feeling ok there but think thats what caused my stiff knees so only gonna hit them every second week with a variation in between. Will start a new programme next week.   Chur

[Skeletor]

Still havent started a new programme but had a bit of a test week this week on the dead and squats. Deads i hit 230kg and went for a 235 but messed it up. Did those on tuesday after squatting monday up to 190kg probably not the best idea.  Today i did some benching 100kg x 10    110kg x 10    120kg x 6  then went on to test squats . Nailed 180 very easily so jumped straight to 200kg and nailed it with some extreme effort through the middle portion . Felt like i put my jaw out in the process but is sweet now and happy with a new 10kg pb. Used a belt and neoprene sleeves.

[Leeroid]

Good lifts bro. You gained weight or still the same?

[Skeletor]

Good lifts bro. You gained weight or still the same?

Haha na ive been trying but have just downloaded a app to track all my eats as i was undereating so hopefully bring on a few gains

 

9 week russian peaking cycle week 1 day 1

Bench = 112.5kg x 6 sets of 3  ( all paused and no trouble at all )

Squat = 160kg x 6 sets of 2  ( fairly smooth no complaints )

No assistance today

[Skeletor]

Yesterday was Deads   Week 1 day 2

182.5kg x 6 sets of 3. Bit of chalk on the bar and ripped through them . Finished with some calfs .

Tuesday i hit shoulders with moderate intensity

DB should press 30kg x 12 35kg x 10    35kg x 10   35kg x 8   30kg x 8     1 min rest all sets

DB lateral raise 12.5kg SS with underhand lateral raise (full arc) 6kg  x 3 sets of 12

Rear delt machine   x 4 sets and an epic drop set that had me in all kinds of hurt.

Rest day today .  Current macros =  Carbs 457gms per day

                                                          Protein 228 gms per day

                                                          Fat 101gms per day

15282 kilojoules per day in total. Hoping to gain approx 4-5 kg and increase my lifts. If havent gained in 2 weeks i up the joules.

[Leeroid]

You're about 75 atm?

[Skeletor]

You're about 75 atm?

81kg at the mo bro

 

Today was squats and bench

Squats  160kg x 6 sets of 3

Bench  112.5kg x 6 sets of 2  

[Skeletor]

Monday = Bench and squats

Bench =  112.5kg x 6 sets of 4.   ( easy money )

Squats= 160kg x 6 sets of 2.    ( quite easy money )

 

Wednesday = Deads   185kg x 6 sets of 4  ( easy money )

Back assistance =

BArbell rows    100kg x 3 sets of 5

Machine rows ss with lat pulldowns  3 x sets of 10

Cable rows with squeeze at peak for 1-2 secs  = 3 sets of 10

[Skeletor]

Friday.   week 2 day 3

Squats= 160kg x 6 sets of 4.    Got through it ok but stumbled a bit on one rep near the end and almost fell backwards due to being a dick .

Bench  112.5kg x 6 sets of 2     . easy peasy

Finished with seated leg curls and stiff legged deads.

[Skeletor]

Bench = 120kg x 6 sets of 5.  ( sweet as )

Squat = 160kg x 6 sets of 2   (sweet as )

Had a kind of break last week and came in did some bench on Friday after squats then had a play with the Getstrength benchmaster which is the same as the Slingshot or Ram sort of thing.

Bench was 100kg x 10 120kg x 5    125kg x 3    130kg x 2    135kg x 2 ( felt very easy since ive changed my press form )   Put on Benchmaster and shot out a quick 5 reps at 140kg and was going to go higher but will progress with it slowly to avoid injury

 

Squats was 5 sets of 6 at 160kg .   Just couldnt get through the 6th set .

[Skeletor]

Deads and back. Was supposed to do 195kg x 5 sets of 5 but I just didnt feel up to the volume today. Had the worst week sleep and been shattered. So just decided to have a quick pull and do a bit of back then clear off.

Deads 60kg x 10 100kg x 10 140kg x 5 add belt 180kg x 2

200kg x 1 220kg x 1 235kg x 1 new pb 240kg fail. Happy to get a new pb on a day I felt like crap and had failed the 240 in my mind before I even started. Got about a cm off the ground and just thought na not tonight. Finished wuth Ezi bar bent over rows 80kg x 3 sets of 13 wuth max squeeze at top then wide grip pulldowns and close grip pulldowns. 82kg bodyweight

[Skeletor]

Squats and bench

Squat = 170kg x 5   180kg x 1      190kg x 1   

Bench = 60kg x 10  100kg x 8   120kg x 5   125kg x 1   130kg x 1    135kg x 1    140kg x 1

145kg x 1= new pb.  Confident i can nail a 150kg next week . Most of my work is in the negative and have little trouble pressing so need to work on that.

150kg x 3 reps with the benchmaster on.

[Leeroid]

Squats and bench

Squat = 170kg x 5   180kg x 1      190kg x 1   

Bench = 60kg x 10  100kg x 8   120kg x 5   125kg x 1   130kg x 1    135kg x 1    140kg x 1

145kg x 1= new pb.  Confident i can nail a 150kg next week . Most of my work is in the negative and have little trouble pressing so need to work on that.

150kg x 3 reps with the benchmaster on.

Strong lifts.

[Skeletor]

Thanks Leeroid.    Long way behind you brother.

Moday i did bench 130kg x 3 x3 x 4 and some light db work on incline

Tuesday was Shoulders  just 3 x sets of 10 at 80kg seated military and some side raises about 8 sets.

Today was deads    60kg x 10  100kg x 8    140kg x 6    180kg x 3     220kg x 3    240kg x 1 new pb

245kg x 1 newest pb .  Finished with some db rows and close grip pulldowns. Pretty happy with a 10kg gain in a week on the deads. think i could have hit 250 but need to let my body adjust slowly.  Still smashing calories but not seeming to gain a lot of weight.

[Spacebound]

Solid gains, your numbers seem to just keep on going up and up

[Skeletor]

Solid gains, your numbers seem to just keep on going up and up

Thanks Spacebound.   Slow and steady mate , probably not where id like to be but have only been lifting a year roughly since my heel bone repaired from my roof fall.  Just enjoying being in the gym .

[reddog]

crushed it! planning on doing some comps mate? u'd do bloddy well

[Leeroid]

Mate 580 total raw at 81. Impressive! Should get into competing

[Skeletor]

crushed it! planning on doing some comps mate? u'd do bloddy well

Thanks mate. I think id like to but i get a bit of social anxiety in crowds haha. Not really sure where to go in this area ( Manawatu ) as i dont know anyone who does powerlifting to get pointers from. Have been looking into though. Would be good to set a few targets for myself.

 

Mate 580 total raw at 81. Impressive! Should get into competing

Thanks man .  As above .  Tried to contact a couple of people like Brett Gibbs on if they hold seminars or anything in the area but didnt hear back. Hayden Pritchard put me on to a palmy powerlifter group on Facebook though so may be able to join in on a train with them one day and get a few tips if they dont mind. If not ill just keep watching Youtube clips and clips on here.