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

[SoaringSwine]

Squat

125kg x 3 @7

140kg x 1 @7

150kg x 1 @8

160kg x 1 @8.5

2 x 140kg x 3 @8

3 Board Press

100kg x 3 @7

120kg x 3 @7.5

142.5kg x 1 @9

130kg x 3 @8

130kg x 3 @9

Floor Press

75kg x 5 @7

85kg x 5 @8

90kg x 5 @8.5

95kg x 5 @9.5

4 x 85kg x 5 @8

85kg x 5 @9

Comments

Just playing it a bit by ear on the squat. All the singles felt okay, not as fast as I'd like on 160 but solid enough and no pain. Next week I think I'll be able to stick closer to the plan. 3 Board I just wasn't there mentally, that's a heavy weight for me and I didn't have everything dialled in to attack it right. Floor press, my strength is way up from when I last did them a month ago.

I'm pushing back Wednesday's and Friday's training back a day as I have an exam on Wednesday. Just 9 more days of torture then I've got two sweet weeks of R&R and of course lifting!

[Laver]

Strong board presses man, don't think I could support 140kg heh

[SoaringSwine]

I'm not super stable. But I have to get used to handling that type of weight, as that's where I hope to be around when I put the shirt back on.

[Laver]

What should I do to target my Deadlift lockout quick smart, I get it off the floor easy enough and then lose it just above the knee.

Ideally I need to keep my knees more bent and hips a tad lower, I'm going to try to keep that in mind, but I think it'll take more than 3 weeks.

So what I really wanna know is; What could I thrash for a next couple of weeks to improve it?

[SoaringSwine]

Paused Bench Press

80kg x 3 @7.5

90kg x 3 @8.5

85kg x 3 @8

Deadlift

182.5kg x 3 @8

200kg x 3 @9

185kg x 3 @8

185kg x 3 @9

Good Morning

100kg x 4 @7.5

120kg x 4 @9

3 x 112.5kg x 4 @8

112.5kg x 4 @9

Comments

Woke up on Saturday with a stiff and sore neck, that's gradually gone away. Woke up on Wednesday with a niggly shoulder, that has somewhat persisted into today, hence the shitty benching and lack of Seated DB Military. No sleep, food, etc. etc. Same old excuses at the moment. My fatigue was reflected pretty well in how long it took me to reach my fatigue % on deadlifts, pretty happy to hit 200 x 3 @9 given the circumstances.

[SoaringSwine]

Not enough time to go to the gym, and for some reason couldn't find my DBs around home. So this workout was doing using bands and random household objects.

Side lying external rotations - 3 x 10

Circuit

Chinups x 8

Pushups x 20 (can finally do these again without niggly elbow)

Lunges x 10 (each side, hold a chair above my head)

OHP x 8 (Pressing a monster mini band I was standing on)

Scap pushups x 20

Repeated three times.

Stretching

10 mins full body

Foam rolling

10 mins full body

Conditioning

Will be going for a 20min jog later tonight.

[Old Bull]

for some reason couldn't find my DBs around home.

Who would hide your DBs :doh:

[Laver]

OHP x 8 (Pressing a monster mini band I was standing on)

Flag that!

Should've done some handstand push-ups, good fun!

[SoaringSwine]

Squat + 41kg chains

120kg x 2 @7.5

135kg x 2 @8.5

140kg x 2 @9.5

135kg x 1 @10

125kg x 2 @9

Bench (Pinkies on ring)

90kg x 2 @8

97.5kg x 2 @8.75

95kg x 2 @9

92.5kg x 2 @8

92.5kg x 2 @9

Snatch Grip Deadlift (no belt)

140kg x 5 @8

160kg x 5 @9

2 x 150kg x 5 @8

[Laver]

Olly or PL bar for Snatch grip deads; what width you using?

[SoaringSwine]

Oly bar. I use an oly bar for all my DL stuff.

Middle finger on the rings, with straps ('cause I'm soft).

[SoaringSwine]

Came to the gym hating the world, and tired as hell. But decided if I came in making excuse I was bound to suck. Managed to put in a decent effort in the end. However, due to a brain explosion, I only realised I was meant to be benching with chains by the time I got to floor press... Idiot. So I'll be doing that on Wednesday now.

Squat (with wraps)

140kg x 2 @7

160kg x 2 @8

170kg x 2 @9

First time using wraps in a while (ouch). As per usual they threw my form off a bit, for some reason my knees always drift more when using them, which in turn kills my depth. I'm not too worried though, got some time to correct this. And I always seem to squat wayyyyyyyyy deep in competition, regardless of what I've been doing leading up to it. Cut the squats short today as I started feeling a bit fragile in the rib area.

Competition Bench Press

80kg x 2 @7.5

90kg x 2 @8

97.5kg x 2 @9

92.5kg x 2 @8

92.5kg x 2 @9

I haven't been staying at home recently, and forgot to take my glucosamine and fish oil with me. Consequently my elbow has been a bit funny. I got calls on my first rep of each set. Each time my first rep was really good, second not so good. Good thing you only have to do one in comp . Hopefully looking at a 102.5/105 x 1 @9 paused next week, that will have me on track for 110 at comp.

Floor Press

75kg x 7 @7

85kg x 7 @8

90kg x 7 @9

2 x 85kg x 7 @8

85kg x 7 @9

Big PR, think I dominated this because I didn't do a lockout exercise immediately before it. Felt good.

[Laver]

Nice benching, it's improved a lot over the last 12months. Nice work.

[ohjoshua]

didnt you say that you were going to be taking it easy with you back squats?

2*170@9 doesnt sound too easy!

any way good to see you havent lost much strength. the race to 200 is back on.

[SoaringSwine]

Finally finished with exams as off this morning!

I'm a bit rushed, so I'll add my comments later. Good session though. Deads felt good, might have had a fourth in my at 215?

Using a different method of tracking my training. Hence the new layout. Copy and paste .

Week 6

Day 2 - 11/4/09

Bench + 41c - 1RM: 78 kg

50 kg x 2 reps x 1 sets @ 7 RPE - 64% of 1RM

60 kg x 2 reps x 1 sets @ 8 RPE - 77% of 1RM

70 kg x 2 reps x 1 sets @ 9 RPE - 90% of 1RM

65 kg x 2 reps x 2 sets @ 8 RPE - 84% of 1RM

65 kg x 2 reps x 1 sets @ 9 RPE - 84% of 1RM

Deadlift - 1RM: 239 kg

150 kg x 2 reps x 1 sets @ 7 RPE - 63% of 1RM

185 kg x 2 reps x 1 sets @ 8 RPE - 77% of 1RM

215 kg x 2 reps x 1 sets @ 9 RPE - 90% of 1RM

205 kg x 2 reps x 1 sets @ 9 RPE - 86% of 1RM

Incline DB Bench - 1RM: 42 kg

25 kg x 5 reps x 1 sets @ 7.5 RPE - 60% of 1RM

29.5 kg x 5 reps x 1 sets @ 8 RPE - 71% of 1RM

32 kg x 5 reps x 1 sets @ 9 RPE - 77% of 1RM

29.5 kg x 5 reps x 2 sets @ 8 RPE - 71% of 1RM

29.5 kg x 5 reps x 1 sets @ 9 RPE - 71% of 1RM

SSB Good Morning - 1RM: 104 kg

65 kg x 5 reps x 1 sets @ 7.5 RPE - 63% of 1RM

75 kg x 5 reps x 1 sets @ 8 RPE - 72% of 1RM

80 kg x 5 reps x 1 sets @ 9 RPE - 77% of 1RM

75 kg x 5 reps x 2 sets @ 8 RPE - 72% of 1RM

75 kg x 5 reps x 1 sets @ 9 RPE - 72% of 1RM

[teamfatboy]

Must feel good to be done with exams for the year

Just curious, have you done 1RM to derive those figures or are you using a calculation?

[SoaringSwine]

Must feel good to be done with exams for the year

Just curious, have you done 1RM to derive those figures or are you using a calculation?

Sure does. Doing summer school so don't have that long off . I'm using a calculation. x2 @9 = 90%, x3 @9 = 85% etc. Just a way of comparing my top sets, it may or may not be my actual 1RM.

[SoaringSwine]

Few vids from the last couple workouts:

Squat - 2x170kg @9

Bench - 2x97.5kg @9 (with commands on first)

Floor Press - 7x90 @9

Bench +41c - 2x65 @8

Deadlift - 2x215 @9

[GreekAdonis]

Nice lifts :clap:

Hey you powerlifters all atrap your knees right? Is there a special technique or do you just wrap the tape around your knees until its tight?

[SoaringSwine]

Nice lifts :clap:

Hey you powerlifters all atrap your knees right? Is there a special technique or do you just wrap the tape around your knees until its tight?

Yeah most PLers do wrap the knees. It's kind of a stretchy material, wrap them tight and they give you a bit of rebound:

[GreekAdonis]

Cheers mate.

Where can you get those kind of wraps from?

[SoaringSwine]

Cheers mate.

Where can you get those kind of wraps from?

PM Tonka, he sells them.

[GreekAdonis]

Efcharisto.

Thanks.

[SoaringSwine]

No probs GA.

Week 6

Day 3 - 11/6/09

Squat + 90lb Chains - 1RM: 159 kg

100 kg x 4 reps x 1 sets @ 7 RPE - 63% of 1RM

120 kg x 4 reps x 1 sets @ 8 RPE - 75% of 1RM

127.5 kg x 4 reps x 1 sets @ 9 RPE - 80% of 1RM

120 kg x 4 reps x 1 sets @ 8 RPE - 75% of 1RM

120 kg x 4 reps x 1 sets @ 9 RPE - 75% of 1RM

Bench (PoR) - 1RM: 114 kg

72.5 kg x 4 reps x 1 sets @ 7 RPE - 63% of 1RM

85 kg x 4 reps x 1 sets @ 8 RPE - 74% of 1RM

92.5 kg x 4 reps x 1 sets @ 8.5 RPE - 81% of 1RM

95 kg x 4 reps x 1 sets @ 9.5 RPE - 83% of 1RM

90 kg x 4 reps x 1 sets @ 8 RPE - 79% of 1RM

90 kg x 4 reps x 1 sets @ 9 RPE - 79% of 1RM

Snatch Grip Deadlift - 1RM: 211 kg

110 kg x 7 reps x 1 sets @ 7 RPE - 52% of 1RM

130 kg x 7 reps x 1 sets @ 8 RPE - 62% of 1RM

150 kg x 7 reps x 1 sets @ 9 RPE - 71% of 1RM

142.5 kg x 7 reps x 1 sets @ 8 RPE - 68% of 1RM

142.5 kg x 7 reps x 1 sets @ 9 RPE - 68% of 1RM

Video

Comments

Squat

Felt much better than last week. Despite the gestures from my training partner, I felt the depth was pretty good.

Bench

Much stronger than last week. 92 felt really easy, so had a crack at 95. Couldn't honestly rate it a 9, but felt I may have been able to get 4 at 97.

Deadlift

7 reps... Need I say more.

Weekly Review

Exams finish and performance lifts dramatically! Coincidence? I think not. I'm amped to hit these last couple training weeks really hard, bring on the Bledisbro!

[SoaringSwine]

Bits and pieces

Spinal traction (hanging from a chin bar)

Blast chain rollouts - 2x10

Landmine - 2x10

Circuit

CSR x10

Pushups x20

Overhead Squat x12

Chinups x 4-5

Muscle Clean x8

Repeated a couple times.

And about to do this stuff...

Stretching

10mins

Foam Rolling

10 mins