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

[SoaringSwine]

Week 7

Day 1 - 11/9/09

Squat (with wraps) - 1RM: 189 kg

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

180 kg x 1 reps x 1 sets @ 9 RPE - 95% of 1RM

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

Competition Bench Press - 1RM: 108 kg

85 kg x 1 reps x 1 sets @ 7 RPE - 79% of 1RM

95 kg x 1 reps x 1 sets @ 8 RPE - 88% of 1RM

102.5 kg x 1 reps x 1 sets @ 9 RPE - 95% of 1RM

95 kg x 1 reps x 3 sets @ 8 RPE - 88% of 1RM

Deadlift - 1RM: 232 kg

170 kg x 1 reps x 1 sets @ 7 RPE - 73% of 1RM

200 kg x 1 reps x 1 sets @ 8 RPE - 86% of 1RM

227.5 kg x 1 reps x 1 sets @ 9.5 RPE - 98% of 1RM

215 kg x 1 reps x 1 sets @ 10 RPE - 93% of 1RM

Comments

Squat - Felt pretty good and easy. Slowed a little mid way up (wraps losing effect) but easy to push through it. Wasn't quite happy with my form (knee drift) on the 180, but the 170 I focussed on sitting back a bit more and it felt really good. I couldn't really be stuffed doing more wrapping so left it at that. I think I'll open at 170, then jump to 185.

Bench - Got commands on all of these. Top set was solid. Might go 105 for my second attempt at comp.

Deadlift - Bleh. Not a good day for me here. The 200 warmup was really slow, and 227 even more so. Few reasons for this:

1) I think the last heavy deadlifts (5 days earlier) may have taken it out of me a bit

2) Sore abs from Saturday's rollouts

3) Got through the skills assessment in 1.5hrs, not a lot of recovery time.

I'm not too worried. In the past I've tended to suck at deadlifting before the comp, only to come through and pull a big PB. A deload will do me good.

So I think my attempts will look something like this:

Squat: 170, 185, 195

Bench: 95, 105, 110

Deadlift: 205, 230, 240

It means I'd have to have a perfect day to get my goal total (1200lb). But I knew with injuries I've had it was going to be a tough ask. At least I'm in there with a shot.

[SoaringSwine]

Week 7

Day 2 - 11/11/09

Bench + 41c - 1RM: 85 kg

70 kg x 1 reps x 1 sets @ 7 RPE - 82% of 1RM

75 kg x 1 reps x 1 sets @ 8 RPE - 88% of 1RM

80 kg x 1 reps x 1 sets @ 8.75 RPE - 94% of 1RM

75 kg x 1 reps x 3 sets @ 8 RPE - 88% of 1RM

75 kg x 1 reps x 1 sets @ 9 RPE - 88% of 1RM

SSB Olympic Squat (not belt) - 1RM: 149 kg

80 kg x 6 reps x 1 sets @ 7 RPE - 54% of 1RM

100 kg x 6 reps x 1 sets @ 8 RPE - 67% of 1RM

110 kg x 6 reps x 1 sets @ 9 RPE - 74% of 1RM

105 kg x 6 reps x 1 sets @ 8 RPE - 71% of 1RM

105 kg x 6 reps x 1 sets @ 9 RPE - 71% of 1RM

Incline DB Bench - 1RM: 43 kg

27.25 kg x 6 reps x 1 sets @ 8 RPE - 64% of 1RM

31.75 kg x 6 reps x 1 sets @ 9 RPE - 74% of 1RM

29.5 kg x 6 reps x 2 sets @ 8 RPE - 69% of 1RM

Comments

Bench - Felt awesome today. 121kg at lockout and felt easy. The chains don't fully deload, so I'm guessing it's about 90kg off the chest. Pretty fast all through the lift.

SSB Oly Squat - Warm ups felt so easy, them once I got to 100kg the infamous SSB hit me like a tonne of bricks. I did them without a belt so it gave the core a really hard time. Felt like a front squat!

Now I was meant to try out Seated Zercher GMs, but for they were incredibly awkward. I kept hitting my knees with the bar. It was getting on a bit, so after a few attempts I gave up and just did a couple sets of SSB GMs and left.

[SoaringSwine]

Week 7

Day 3 - 11/13/09

Squat + 41kg Chains - 1RM: 153 kg

100 kg x 4 reps x 1 sets @ 7 RPE - 65% of 1RM

120 kg x 4 reps x 1 sets @ 8 RPE - 78% of 1RM

130 kg x 4 reps x 1 sets @ 9 RPE - 85% of 1RM

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

Bench (PoR) - 1RM: 108 kg

75 kg x 4 reps x 1 sets @ 7 RPE - 70% of 1RM

87.5 kg x 4 reps x 1 sets @ 8 RPE - 81% of 1RM

95 kg x 3 reps x 1 sets @ 9.5 RPE - 88% of 1RM

90 kg x 4 reps x 1 sets @ 9 RPE - 83% of 1RM

Floor Press - 1RM: 132 kg

70 kg x 8 reps x 1 sets @ 7 RPE - 53% of 1RM

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

90 kg x 8 reps x 1 sets @ 9 RPE - 68% of 1RM

85 kg x 8 reps x 1 sets @ 8 RPE - 64% of 1RM

85 kg x 8 reps x 1 sets @ 9 RPE - 64% of 1RM

Comments

Trained much earlier than usual. I didn't like it, I think my bench suffered because of it.

[Old Bull]

Week 7

Comments

Trained much earlier than usual. I didn't like it, I think my bench suffered because of it.

Just as well your over 90kg or you would be lifting a lot earlier than you trained on Friday. You would have been finished by the time you came in

[SoaringSwine]

Week 7

Comments

Trained much earlier than usual. I didn't like it, I think my bench suffered because of it.

Just as well your over 90kg or you would be lifting a lot earlier than you trained on Friday. You would have been finished by the time you came in

Strategically heavy :nod:

[SoaringSwine]

Week 8

Day 1 - 11/16/09

Squat (with wraps) - 1RM: 194 kg

150 kg x 3 reps x 1 sets @ 8 RPE - 77% of 1RM

165 kg x 3 reps x 1 sets @ 9 RPE - 85% of 1RM

Bench + 41c - 1RM: 85 kg

50 kg x 3 reps x 1 sets @ 7 RPE - 59% of 1RM

60 kg x 3 reps x 1 sets @ 8 RPE - 70% of 1RM

72.5 kg x 3 reps x 1 sets @ 9 RPE - 85% of 1RM

67.5 kg x 3 reps x 2 sets @ 8 RPE - 79% of 1RM

67.5 kg x 3 reps x 1 sets @ 9 RPE - 79% of 1RM

Floor Press - 1RM: 132 kg

80 kg x 6 reps x 1 sets @ 7.5 RPE - 61% of 1RM

90 kg x 6 reps x 1 sets @ 8 RPE - 68% of 1RM

100 kg x 6 reps x 1 sets @ 9.5 RPE - 76% of 1RM

95 kg x 6 reps x 1 sets @ 9 RPE - 72% of 1RM

Comments

Good training session . Got the squats on video, which I'll upload later. Also snuck in a quick GPP session at another gym on Saturday, just the usual stuff.

Squat - Felt solid for the most part. Depth was there or there abouts. Should be fine. Rib started feeling a bit funny, the reward of a few extra sets wasn't worth the risk so cut it short.

Bench - Felt really wobbly today, strength was fine though. Looking forward to doing more work with chains post comp, seems to be a much more effective movement for me than boards.

[SoaringSwine]

Squat

150kg x 3 @8

165kg x 3 @9

Bench + 41kg chains

67.5kg x 3 @8

[ohjoshua]

nice vid...

you leave your hips back until quite late aye?

I might post up a squat vid at some stage for technique critiuqing.

[SoaringSwine]

Definitely get a vid up! I think you mean what PLers refer to as "sitting back".

Week 8

Day 2 - 11/18/09

Competition Bench Press - 1RM: 112 kg

75 kg x 3 reps x 1 sets @ 7 RPE - 67% of 1RM

85 kg x 3 reps x 1 sets @ 8 RPE - 76% of 1RM

95 kg x 3 reps x 1 sets @ 9 RPE - 85% of 1RM

90 kg x 3 reps x 1 sets @ 8 RPE - 81% of 1RM

90 kg x 3 reps x 1 sets @ 9 RPE - 81% of 1RM

Deadlift - 1RM: 241 kg

180 kg x 3 reps x 1 sets @ 7.5 RPE - 75% of 1RM

205 kg x 3 reps x 1 sets @ 9 RPE - 85% of 1RM

195 kg x 3 reps x 1 sets @ 9 RPE - 81% of 1RM

Incline DB Bench - 1RM: 43 kg

25 kg x 4 reps x 1 sets @ 7 RPE - 58% of 1RM

29.5 kg x 4 reps x 1 sets @ 8 RPE - 69% of 1RM

34 kg x 4 reps x 1 sets @ 8.5 RPE - 79% of 1RM

31.75 kg x 4 reps x 2 sets @ 8 RPE - 74% of 1RM

SSB Olympic Squat - 1RM: 139 kg

80 kg x 4 reps x 1 sets @ 7 RPE - 58% of 1RM

100 kg x 4 reps x 1 sets @ 8 RPE - 72% of 1RM

110 kg x 4 reps x 1 sets @ 8.5 RPE - 79% of 1RM

Comments

Bench - Got commands on the first rep. Solid enough, though feeling a little weak today. First rep tended to be pretty good then I lost my tightness a bit, but for obvious reasons I'm not too worried about that at this stage.

Deadlift - Not particularly pretty but a solid 9.

I stuffed around a bit and had to rush the last two exercises in the end, so nothing flashy there.

[ohjoshua]

I know what sitting back is mate... i was more meaning on you last or harder reps your hips shoot up and stay back a bit long. Dont you think?

how tall are you? you about 90kg?

good lifting though!

[SoaringSwine]

I know what sitting back is mate... i was more meaning on you last or harder reps your hips shoot up and stay back a bit long. Dont you think?

how tall are you? you about 90kg?

good lifting though!

I don't think they change position much (unless I end up good morning-ing the weight up), just stay back longer because the rep is slow.

I'm 6'0 and weighing about 95-96 at the gym.

[ohjoshua]

ok i dont feel quite so bad now.. we are about a similar weight

[Laver]

Ive thought the same thing about SS's squat, but I think we decided it's mostly because of his proportions.

Not uncommon for power lifting squats to end up quite "forward". with a lot of back movement, I think that's kinda what you mean

[SoaringSwine]

Week 8

Day 3 - 11/21/09

Squat + 41kg Chains - 1RM: 165 kg

100 kg x 3 reps x 1 sets @ 7 RPE - 61% of 1RM

120 kg x 3 reps x 1 sets @ 8 RPE - 73% of 1RM

140 kg x 3 reps x 1 sets @ 9 RPE - 85% of 1RM

132.5 kg x 3 reps x 1 sets @ 9 RPE - 80% of 1RM

Bench (PoR) - 1RM: 108 kg

75 kg x 3 reps x 1 sets @ 7 RPE - 69% of 1RM

90 kg x 3 reps x 1 sets @ 8 RPE - 83% of 1RM

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

90 kg x 3 reps x 1 sets @ 8 RPE - 83% of 1RM

90 kg x 3 reps x 1 sets @ 9 RPE - 83% of 1RM

SSB Seated Good Morning - 1RM: 108 kg

60 kg x 6 reps x 1 sets @ 7 RPE - 56% of 1RM

70 kg x 6 reps x 1 sets @ 8 RPE - 65% of 1RM

80 kg x 6 reps x 1 sets @ 9 RPE - 74% of 1RM

75 kg x 6 reps x 2 sets @ 8 RPE - 69% of 1RM

75 kg x 6 reps x 1 sets @ 9 RPE - 69% of 1RM

Comments

Squat - Felt really good. Solid PB there. I think things are shaping up well for the comp.

Bench - Overzealous spot on the third rep, would have got it but would have been a 10.

[Luigi]

hey ss few q's

what does RPE mean ?

how did you get such a good deadlift ? any particular exercises you do ? just notice its miles above your squat and bench

[SoaringSwine]

hey ss few q's

what does RPE mean ?

how did you get such a good deadlift ? any particular exercises you do ? just notice its miles above your squat and bench

RPE = rate of perceived exhaustion. 10 = 0 reps left in tank, 9 = 1 rep, 8 = 2-4 etc.

And I'm better at deadlifting compared to my other lifts because my proportions are geared towards it.

Long femurs - good for deadlifting, not good for squatting

Long arms - good for deadlifting, bad for benching

Short torso - good for deadlifting, bad for benching (mine's actually about average, but just listing this anyway)

Plus I've got huge glutes and spinal erectors. Just deadlift heavy for low reps in the 75-85% weight range for a bunch of sets. The strength will come.

[ThePman]

You sound like me. The deadlift has always been my best lift. I'm a decent enough squatter when I'm not hurt (lol) and benching has always been crappy.

[SoaringSwine]

That's me down to a T.

[SoaringSwine]

Squat

135kg x 3 x 3 @7-7.5 - First two sets were 7.5s, then focussed more on my mental queues and the last set was a lot faster, 7.

Competition Bench Press

75kg x 3 x3 @7 - Nice and fast

Deadlift

160kg x 3 x 3 - Very fast. Quite pleased with it.

5 days to go...

[SoaringSwine]

Didn't have the best day yesterday... Managed to imbed a large piece of glass deep in my big toe. I don't think it will affect me at comp, but it was a pain at the time. Then later that evening I started getting that tickly feeling in my throat that signals an impending code. Like clockwork it has flourished today. I've been drinking heaps of water, getting some extra vitamins and taking some anti viral+bacterial gargle stuff. I'm not too concerned about the symptoms I've got now, but if it affects my energy in two days time I'll be very unhappy.

Oh yeah... Snuck in one last training session yesterday. 70% for all lifts for a few triples.

edit: just read over my post and noticed all my errors. Stupid cold.

[LUCAS]

sorry bout it tank :pfft:

[teamfatboy]

Sorry to hear bout the toe, hope it won't affect things... but the cold's a bit of a worry. Didn't this happen last time (some sort of bug?) ?

Fingers crossed it waits til after the comp to flare up :pray:

[SoaringSwine]

Yep it sure did. Freaking great timing. I can walk around on the toe, so I'm not concerned.

[teamfatboy]

Being a cynic, I wouldn't necessarily say it's coincidence... you just finished exams too, right?

Sometimes the immune system's a cranky SOB - stress goes, immune system skips a track, cough/cold/flu arrives...

After the comp, crash all you like!

[SoaringSwine]

Finished 3 weeks ago now. I'm being run down by summer school and work instead at the moment.