I'm the hipsquatapotamus, my deads are bottomless...

[rose]

Cool, you're back. And with added vomit. Nice 8)

[steak]

Main Exercises

Front Squat - 55kg x 5, 65kg x 5, 75kg x 5, 85kg x 5, 95kg x 5

Bench Press - 40kg x 5, 50kg x 5, 60kg x 5, 70kg x 5, 82.5kg x 5

Row - 40kg x 5, 50kg x 5, 60kg x 5, 70kg x 5

Accessories

Reverse Hyper - 3 x 40kg x 10

Pulldown Abs - 3 x 50kg x 10

Conditioning

Sled Drags - 2 x ~100kg x 8 lengths of the gym

Puke - Greeny/blue vomit x 2

Sled Drags - ~100kg x 8

sheesh....what were ya eating to get the colour....did ya gobble down a few smurfs before training

good work!

[SoaringSwine]

Main Exercises

Front Squat - 55kg x 5, 65kg x 5, 75kg x 5, 85kg x 5, 95kg x 5

Bench Press - 40kg x 5, 50kg x 5, 60kg x 5, 70kg x 5, 82.5kg x 5

Row - 40kg x 5, 50kg x 5, 60kg x 5, 70kg x 5

Accessories

Reverse Hyper - 3 x 40kg x 10

Pulldown Abs - 3 x 50kg x 10

Conditioning

Sled Drags - 2 x ~100kg x 8 lengths of the gym

Puke - Greeny/blue vomit x 2

Sled Drags - ~100kg x 8

sheesh....what were ya eating to get the colour....did ya gobble down a few smurfs before training

good work!

Blue powerade.

[Laver]

Dave Dave Dave Dave Dave.... Sigh... Spewing up eh, Must've been the front squats, I told you not to bother trying!

You might have to tone them down a bit, they're only for the hardcore.

[SoaringSwine]

Dave Dave Dave Dave Dave.... Sigh... Spewing up eh, Must've been the front squats, I told you not to bother trying!

You might have to tone them down a bit, they're only for the hardcore.

Be afraid you skinny oly lifter, Matt will tell you how easy those front squats were for me.

[ApriliaRS]

He's got an easy 300kg in him

[steak]

ahh...yip that'll do it

[SoaringSwine]

Main Exercises

Front Squat - 60kg x 5, 70kg x 5, 2 x 80kg x 5

OHP - 32.5kg x 5, 37.5kg x 5, 42.5kg x 5, 47.5kg x5, 52.5kg x 5

2" Deficit Deadlift - 90kg x 5, 110kg x 5, 130kg x 5, 150kg x 5, 170kg x 5

Accessories

Chinups - 12 reps

LPD - 2 x 10

Russian Twists - 3 x 16

Conditioning

10 minutes of sledge hammer vs tyre

[SoaringSwine]

Extras

Inverted Rows - 5 x 5-10

Farmer's walk - about 10 trips total with 100-140kg

Shrugs - some

EZ Bar curls - too many to count

[SoaringSwine]

Main Exercises

Front Squat - 60kg x 5, 70kg x 5, 80kg x 5, 90kg x 5, 100kg x 3, 80kg x 8

Bench Press - 45kg x 5, 55kg x 5, 65kg x 5, 75kg x 5, 85kg x 3, 65kg x 8

Power Clean - 30kg x 5, 40kg x 5, 50kg x 5, 60kg x 5, 70kg x 5

Accessories

Decline Situps - 3 x 10

Conditioning

Sled Drags - 3 x 100kg x 8 lengths

[ohjoshua]

Did i miss something? or are you turning OLy?

will be interesting to see how your front squats go after having a good back squat base.

how did the 100kg*3 feel?

[SoaringSwine]

Did i miss something? or are you turning OLy?

will be interesting to see how your front squats go after having a good back squat base.

how did the 100kg*3 feel?

Haha no, I just can't back squat at the moment (pain in the upper back). 100 was fairly easy. I'll probably be doing one more week of front squats.

[Laver]

Did i miss something? or are you turning OLy?

will be interesting to see how your front squats go after having a good back squat base.

how did the 100kg*3 feel?

He's turning olly, be just doesnt know it yet

[SoaringSwine]

Main Exercises

Front Squat - 50kg x 5, 62.5kg x 5, 75kg x 5, 87.5kg x 5, 100kg x 5

Bench Press - 45kg x 5, 55kg x 5, 65kg x 5, 75kg x 5, 85kg x 5

Add a shirt...

100kg x 3 (4bd), 2 x 110kg x 1 (3bd, 2bd), 120kg x 1 (1bd), 1 x 125kg (chest), 1 x 130kg, 2 x 135 x f (first one I lost on the way down, second was a narrow miss)

Row - 45kg x 5, 52.5kg x 5, 60kg x 5, 67.5kg x 5, 75kg x 5

Accessories

Reverse Hypers - 3 x 10

Pulldown Abs - 3 x 10

Comments

Matt finally gave my shirt back so I decided to throw it on for some shits and giggles. I'm looking forward to getting back into geared training post November.

[ohjoshua]

Do you get a bit out of your shirt? Seems like you hardly crak 100 when training raw.

[SoaringSwine]

Do you get a bit out of your shirt? Seems like you hardly crak 100 when training raw.

Yeah, I'm totally rubbish off the chest. The shirt takes care of that nicely. Long arms are a gift and a curse!

[SoaringSwine]

Pushed my training back a day...

Main Exercises

Squat - 120kg x 5, 5 x 120kg x 1, 120kg x 5

Bench Press - 3 x 77.5kg x 5

GHR - 3 x 10

Pullups with purple band - 3 x 10

Conditioning

Rope sled pull - a bunch of lengths

Sled drags - a few lengths with Quigley on the sled

Comments

Squats felt weak, but that's to be expected. Hopefully things will rebound quickly. I've widened my grip on bench and will pause all reps from now on. I've decided to go with a Texas method approach. So here's how my training will be structured...

Week 1

Tuesday

Squat 5x5

Bench Press 5x5

Power Clean 5x3

Reverse Hyper

Decline situps

Thursday

Front Squat 3x3

OHP 3x5

GHR

Pullups

Pulldown abs

Saturday

Squat max effort (e.g. a few heavy singles/doubles or a new rep max)

Bench Press max effort

Speed deadlift

Reverse Hyper

Russian Twists

Week 2

Tuesday

Squat 5x5

OHP 5x5

Power Clean 5x3

Reverse Hyper

Decline situps

Thursday

Front Squat 3x3

Bench Press 3x5

GHR

Pullups

Pulldown abs

Saturday

Squat max effort

OHP max effort

Deadlift max effort

And some conditioning stuff after each day.

[CokeBottle]

i can bench press 40 kgs ... im proud of myself

how much can u do?

[SoaringSwine]

I just realised I was intending to do OHP, not bench press today. :doh:

Main Exercises

Squat - 145kg x 3

Paused Bench Press - 90kg x 3

Deadlift - 200kg x 4

Accessories

Inverted Rows - 3 x 10

[SoaringSwine]

Main Exercises

High Bar Squat - 5 x 125kg x 5

OHP - 5 x 50kg x 5

Power Clean - 5 x 70kg x 3

Accessories

Skipped

Comments

Upper back thing has come up again. Wasn't too bad while training, but has really flared up now. Will be booking myself in somewhere. I'm not happy.

[SoaringSwine]

I've managed to damage the connective tissue between my spine and ribs. So I'm out of straight bar squatting for a wee while .

[rose]

That sucks SS, how long are you talking when you say a wee while??

[SoaringSwine]

I've been told 4-6 weeks. We'll see about that.

[rose]

I imagine you're well peaved. Got any strategies for reducing recovery time? How'd you do it? Is this the upper back thing or something different?

[SoaringSwine]

I imagine you're well peaved. Got any strategies for reducing recovery time? How'd you do it? Is this the upper back thing or something different?

Probably from the bar slipping down my back while squatting. I don't know if there's anything extra I can do, because it's not muscular. I might have an alternative to straight bar squatting soon, all things going well.