Skeletors Strength Training Log.

[Skeletor]

Bench and bench assistance.

Flat bench 125kg x 5 sets of 5 All comp style and flat feet.

50kg dumbbell incline press x 14 x 12 x 8.

Ezi bar curls 50kg x 10

Stretches.

[Skeletor]

Was so shattered today I had worked in New Plymouth all day so 6 hours all up driving had me feeling drained. Had planned on doing this epic strict press session but na settled for seated Military instead.

60kg x 10

80kg x 5

90kg x 5

95kg x 5

100kg x 4

Behind neck press

60kg x 3 sets of 10

Db press

30kg x 3 sets of 10.

Cable rear delt x few sets of something.

Just weak and knackered.

[Realtalk]

Powerlifting don't pay the bills bro!

[Skeletor]

Today's workout was no different as 3 hours sleep max last night but been to doc and hopefully sorted.

Deadlifts 210kg x 5 x 5 no beltless sets today.

Squats were supposed to be 3 x 8 at 157.5 kg low bar but couldn't get placement right and wrists were killing me. Just realised I was holding it way different to last week. Did 1 set of 8 high bar at 160kg in my chucks which felt ok but I was just dead. Did some pause squats at 140 and below with like 6-8 second negatives. Couple of pause squats and had to leave. Strength/ endurance level is below 70%. Have new pills for my anxiety so hoping to be back to 100 tomorrow so I can train like a man again.

[Skeletor]

Forgot my 3 inch belt and my headphones today so was raging like never before.

Squats 180kg x 5 sets of 5 high bar and first set beltless. Wasn't the best feel in 4 inch belt but I think it's all placement.

Benchpress 110kg x 4 sets of 8 all easy

Speed deads 187.5 kg x 6 sets of 3. Shit with 4 inch belt. Was very fatigued to. More than normal.

No additional excercises today

[Skeletor]

Nice lil chesticle session today.

Comp bench flat feet 127.5 kg x 5 sets of 5. All fairly good feels.

Db incline bench. 50kg x 16 reps straight ( new max ) going up each week with these.

30kg x 30 reps .

Nice session today. Had two 8 hour sleeps in a row and a lot better energy.

[Skeletor]

Deadlifts 212.5 kg x 4 sets of 5. Worked up to 200kg beltless warming up and then did all work sets in belt. Dropping to 4 sets of 5 from here on in so I can carry on with assistance and it fits in better with that prilipins table.

Assistance was low bar squats up to 180kg for 5 in chucks. Felt good considering I just did deads and is the highest I've gone lowbar. Finished off the session with high bar x 3 sets of 5 at 160kg. Pause squats x 2 sets of 3 at 140kg and 1 set at 160kg. Going to do a higher rep low weight day doing front squats and leg press every couple of weeks because my legs look like a skinny little bitch.

[Skeletor]

Bench assistance and fun day today.

Started with plain bench up to 140kg x 1.

Slingshot type thing bench press up to a 162.5 kg single which was shit because of a sore left arm but still paused it and got it up. , followed with 152.5 x 4.

Board press with single board at what may be my sticking point 120kg x 8 or 9.

Main goals of this for me was to work on lowering it fast , getting confident to bring it down into my chest quicker while staying tight as I use a lot of energy on the descent. Although it was only 120kg I was fatigued by here but next week I'll do this first and go heavier. Also obviously working on that sticking point area. By here my tris were fucked . Finished with 60kg x 30 reps. Barely hit 30 which is something I'd normally do as a warmup. Feel Sore.

[Skeletor]

Fark it was cold in the gym today . Didn't do enough warming up and really felt it.

Squats 182.5kg x 4 sets of 5. Highbar.

Got through these ok. The one set I filmed was probably the hardest set of all. Walked it out front ways so I could see front view of squat and had awkward placement from the get go. Got through all 4 sets though.

Bench press 112.5kg x 3 sets of 8 .

No real trouble here but was supposed to do 4 sets but nursing a sore bicep still so cut it short.

Speed deads 190kg x 6 sets of 3. First 2 sets beltless and all easy. Worked on both rolling start and static start. Static was heaps smoother and faster today.

[Skeletor]

I think 3rd set maybee 4th today. Walking it out front ways is was very awkward and felt shit. 

[OnlyHuman]

Good stuff!

[Skeletor]

Good stuff!

Thanks mate.

Bench day today with a bit of shoulders.

Comp style bench 130kg x 5 sets of 5.

These went so smooth today and every set felt the same . Getting use to the flat foot now to so bonus .

Incline db press 50kg x 14 x 8 short rest. Wanted to beat last weeks 16 reps but 14 was it. No biggy though

Strict press. 80kg x 5 sets of 3. Hadnt done these since the Gymnation challenge and took a bit to get the feel. I like these because they make me really tighten my core and keep that control.

Seated cable rows x a few sets full squeeze all back no swaying and got a mean pump. Great workout today. Felt like I could have done so much more.

[BeastBuilder]

Did I miss something about you doing an IPF comp ? I thought you were looking at UPANZ ?

Sorry just wondering about the flat feet, I thought you liked having heels up so were going UPANZ.

All good either way, just interested. Especially if you're guna hit a comp later in the year, be good to see how you go !

[Skeletor]

Did I miss something about you doing an IPF comp ? I thought you were looking at UPANZ ?

Sorry just wondering about the flat feet, I thought you liked having heels up so were going UPANZ.

All good either way, just interested. Especially if you're guna hit a comp later in the year, be good to see how you go !

I dont think there is any UPANZ comps around here in the near future. I only know of one in November in Wellington and I think its IPF? Just wanted to make sure I can bench flat footed so either way my bases are covered. Obviously id prefer toes but have to make sure I can rather than leave it to last minute and stuff it up. Definitely want to go UPANZ or the other one though.

[BeastBuilder]

I dont think there is any UPANZ comps around here in the near future. I only know of one in November in Wellington and I think its IPF? Just wanted to make sure I can bench flat footed so either way my bases are covered. Obviously id prefer toes but have to make sure I can rather than leave it to last minute and stuff it up. Definitely want to go UPANZ or the other one though.

Fair play bro

I'm sure any fed will be happy to have you competing with them, some strong lifts going on in here !

Can always do a few comps as a novice across the different feds/rule systems and see what suits you better before financially commiting to one with membership

[Realtalk]

Good work mate

[Skeletor]

Well I had a go at training high reps. Didn't get to far. Mostly because I did isolation first and wasn't keen on doing compounds when I was fatigued. But here's how it went.

Lying leg curls . 5 x sets of 20 at 40kg full rom with 1 min rest between sets. Hammy already starting to tighten up lol.

Leg press. All sets of 20. No more no less. 40kg. 80kg. 120kg. 160kg. 200kg. 240kg. 280kg final set just made the 20 . Walked really funny off doing these. Quads and hams were tight as.

Leg extensions 5 x sets of 20 with 36kg. These went easy and helped get some blood flow in the quads. Jumped on a spin bike for 5 mins and that was it. I had wanted to do front squats for high reps to but wasn't keen with fatigued legs. Should have done them first but rather leave early than tear a muscle or do some silly rom that puts my back out .

[BeastBuilder]

Nice bro, good start on the volume front !

I think if you had decided to put the Fronts in at the end you would have been safe muscle tear wise, you wouldn't have been using f*ck all weight but would have been a fun mental game doing a couple sets of max reps at 60-80kg or something.

Pepper your angus for walking tomorrow.

[Realtalk]

20 rep leg presses ouch man!

[Skeletor]

Well I couldnt deadlift or squat as planned today due to not being able to walk properly from high rep legs so benching it was.

60kgx8 ,100kgx4 , 120kg x3 , 130kgx2

135kgx2

140kg x 3 sets of 2. 85kgx20. 40kgx60. Try deads again tomorrow.

[BeastBuilder]

Well I couldnt deadlift or squat as planned today due to not being able to walk properly from high rep legs so benching it was.

Right in the feels brooo..

Just think of the new jeans you're guna have to buy in eight weeks or so haha

[Skeletor]

Right in the feels brooo..

Just think of the new jeans you're guna have to buy in eight weeks or so haha

Haha I hope so man. Gonna stick at it and see how I go anyway.

[Skeletor]

Deads today

215kg x 4 sets of 5. Had sore hams still but wasn't waiting another day . All sets went Good. Not 100% but got through them without any stalling .

Low bar squats 60kg x 5, 100kg x 4, 140kg x 4 , 160kg x 2, 180kg x 5, 185kg x 3, 190kg x 3, 195kg x 1. Starting to get the hang of low bar now. Still shy with the motion and scared when I go back up of the weight slipping if I go to fast but getting there. One thing I've noticed with lowbar is wrist aches and slight bicep pain directly after reaching.

[BeastBuilder]

Deads today

215kg x 4 sets of 5. Had sore hams still but wasn't waiting another day . All sets went Good. Not 100% but got through them without any stalling .

Low bar squats 60kg x 5, 100kg x 4, 140kg x 4 , 160kg x 2, 180kg x 5, 185kg x 3, 190kg x 3, 195kg x 1. Starting to get the hang of low bar now. Still shy with the motion and scared when I go back up of the weight slipping if I go to fast but getting there. One thing I've noticed with lowbar is wrist aches and slight bicep pain directly after reaching.

With Low Bar position you'll probably have to widen your grip a bit, should help with the wrist pain.

Also tighten up. When you think you're tight through your Upper Back and Core, tighten more. Can always get tighter. Usually solves pain in those areas as it puts the force where it's meant to be.

Think elbows back and down squeezing your Lats and Traps, but wrists forward. So your wrists are solid and straight. It's when you relax and cock your wrists that they'll get sore

[Skeletor]

With Low Bar position you'll probably have to widen your grip a bit, should help with the wrist pain.

Also tighten up. When you think you're tight through your Upper Back and Core, tighten more. Can always get tighter. Usually solves pain in those areas as it puts the force where it's meant to be.

Think elbows back and down squeezing your Lats and Traps, but wrists forward. So your wrists are solid and straight. It's when you relax and cock your wrists that they'll get sore

 

Solid advice bro thanks.  Ive definately been forced to widen grip anyway but may need wider . Will use those cues next time i train lowbar. Cheers