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

SoaringSwine

By SoaringSwine
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SoaringSwine Senior member

SoaringSwine

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My 22nd birthday today, and not a bad training session to go with it.

4ct Pause Bench

75kg x 3 @7

85kg x 3 @8

90kg x 3 @9

2 x 85kg x 3 @8

85kg x 3 @9

2kg est 1RM PR today, what's more I did it without a liftoff, which usually puts me off. Feel like the drive off the chest is improving a lot with this exercise.

3ct Pause Deadlift (beltless)

130kg x 3 @7

150kg x 3 @8

165kg x 3 @9

4 x 157.5kg x 3 @8

157.5kg x 3 @8.5

Equal est. 1RM PR on this. But the set was much better form-wise than last week. Then following the @9 set I really clicked with the exercise, and started getting a lot tighter, which in turn made holding the pause a lot easier. Hence I got a lot of sets in before reaching my 5% fatigue. I should be good for some big PR jumps on this exercise over the next couple weeks. I'm sure improving this will improve my pull.

DB Bench

60lb x 6 @7.5

75lb x 6 @9

70lb x 6 @8

70lb x 6 @9

Lunges

60kg x 6 @7

75kg x 6 @8

82.5kg x @9

Very good training sessions, and I feel like I can build on it in the weeks to come. The doc was in the house and clicked my rib back into place, seemed to work wonders! He said I have to pay attention to my posture to keep the rib in place. Very happy with this!

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SoaringSwine Senior member

SoaringSwine

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Belt Squat Machine

Didn't record the weights but got me fairly knackered.

1/2 Board Press

80kg x 4 @7

90kg x 4 @8

97.5kg x 4 @9.25

92.5kg x 4 @8

92.5kg x 4 @8.5

92.5kg x 4 @9

Beat last week's effort, pretty sure I would have got another rep, but not 100% so I gave it a 9.25. Felt good though!

Romanian Deadlift

100kg x 10 @8

115kg x 10 @8.5

110kg x 10 @8

110kg x 10 @8.5

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SoaringSwine Senior member

SoaringSwine

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High stress week this week, 7% fatigue percentage. Rib still F'ed, and SSB not ready yet, so no squatting for now.

2 Board Press

100kg x 4 @7

110kg x 4 @8

117.5kg x 4 @9

5 x 110kg x 4 @8

110kg x 4 @9

Small estimated 1RM PB, huge volume afterwards! Good pressing.

CG 3 Board Press

100kg x 6 @8

112.5kg x 5 @10

4 x 95kg x 6 @8

95kg x 6 @9

Went for a PB but triceps spent, should have known better.

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SoaringSwine Senior member

SoaringSwine

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4ct Paused Bench Press

70kg x 4 @7

80kg x 4 @8

87.5kg x 4 @9

2 x 80kg x 4 @8

80kg x 4 @9

3ct Paused Deadlift

Beltless

120kg x 4 @7

140kg x 4 @7.5

160kg x 4 @9

3 x 147.5kg x 4 @8

147.5kg x 4 @9

DB Bench

50lb x 4 @7

65lb x 4 @8

80lb x 4 @9.5

3 x 70lb x 4 @8

70lb x 4 @9

Lunges

60kg x 4 @7

80kg x 4 @8.5

2 x 75kg x 4 @8

75kg x 4 @9

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SoaringSwine Senior member

SoaringSwine

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I was looking at the 'stress gauge' - 7, 8s and 9s.... I think I'd be up at 11 :nod: :pale:

Haha, an 11 would mean you're lying dead on the floor. All the numbers are RPEs (Rate of Perceived Exhaustion)

If you're interested check out this chapter from Mike Tuchscherer's book: http://www.reactivetrainingsystems.com/ ... -chapter-2

Of course you need to read the rest of the book to make sense of it/use it.

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teamfatboy Veteran member

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I was looking at the 'stress gauge' - 7, 8s and 9s.... I think I'd be up at 11 :nod: :pale:

Haha, an 11 would mean you're lying dead on the floor. All the numbers are RPEs (Rate of Perceived Exhaustion)

My point exactly... If I tried to inject a 3-count hold on some of those lifts, I'd be toes-up in a (lack of) heartbeat!

I had a training plan last year which had a cycle of "down for four, hold for four, up for four" for 20 reps - it was a complete crippler...but delivered some results. You quickly learn about the impact of time on training :nod: :oops:

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SoaringSwine Senior member

SoaringSwine

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GPP

Blast chain "roll outs" - 2 x 10

Landmines - 3 x 10

Circuit

BB Row x8

DB Fly x20

Overhead Squat x12

Pullups (with a band) x8-10

Muscle cleans x8

Repeated 3 times

Conditioning

20mins on the crosstrainer

Didn't have my HR monitor

Stretching

10 mins focussing on the lower body

Foam rolling

10 mins full body

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Laver Senior member

Laver

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Front Squat

95kg x 3 @8

105kg x 3 @8.5

110kg x 3 @9

There ya go Laver.

The names Middleton, Mini dynamite Middleton.

110Kg * 3eh....

Not bad after weekend off and no squats for AGESSSSS

But is that all you could come up with to combat my 5*110kg@ 8.5 after ME squats only 2days earlier and no days off training?? See you at the finish line Humongous Harrison! Try to keep up!

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SoaringSwine Senior member

SoaringSwine

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I'm not fussed, once I'm squatting again the strength will return. And I'll pull out a big one on the day.

4ct Paused Bench

75kg x 3 @7

85kg x 3 @8

95kg x 2 @9

90kg x 2 @10

3ct Paused Deadlift

130kg x 3 @7

150kg x 3 @8

170kg x 3 @9

2 x 162.5kg x 3 @8

162.5kg x 3 @9

Seated DB Military

50lb x 4 @7.5

60lb x 4 @8

65lb x 4 @9

2 x 60lb x 4 @8

60lb x 4 @9

Good Morning

100kg x 4 @7.5

110kg x 4 @8

120kg x 4 @8.5

4 x 115kg x 4 @8

Bleh. Overshot my abilities on the 4ct bench. Study is draining. 2 more weeks and I get two weeks off. I'll just be working the minimum and catching up on some much needed rest, and of course heavy lifting! Chucked a belt on for GMs which helped a lot, didn't want to go too heavy though due to the injury. Didn't get the pain though, so looks like it coming right. But definitely not rushing it this time...

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SoaringSwine Senior member

SoaringSwine

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Squat

100kg x 5 @6

5 x 110kg x 3 @7

140kg x 1 @7.5

Just easing back into squats, weight felt light as, because it was light as. Not going to rush back into it this time.

1/2 Board Press

75kg x 3 @7

90kg x 3 @8

97.5kg x 3 @8.5

102.5 x 2 @10 (failed third :evil: )

95kg x 3 @8

95kg x 3 @9

Got advised to modify my form a bit, wasn't quite as strong. Might take a while to adjust, but if my strength is still down getting closer to the comp I'm inclined to switch back...

Snatch Grip Deadlifts (beltless)

120kg x 6 @7

140kg x 6 @8

150kg x 6 @9

142.5kg x 6 @8

142.5kg x 6 @9

I really liked the snatch grip deads, first time I've felt a lift in the quads (except for front squats). Should convert into some decent power off the floor. Had to stop short of lockout on each rep though, for male related reasons.

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Laver Senior member

Laver

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Squat

I really liked the snatch grip deads, first time I've felt a lift in the quads (except for front squats). Should convert into some decent power off the floor. Had to stop short of lockout on each rep though, for male related reasons.

Haha, briefs and tuck it in :D

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SoaringSwine Senior member

SoaringSwine

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Squat

I really liked the snatch grip deads, first time I've felt a lift in the quads (except for front squats). Should convert into some decent power off the floor. Had to stop short of lockout on each rep though, for male related reasons.

Haha, briefs and tuck it in :D

I was wearing briefs, there's just nowhere to tuck.

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