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

[ThePman]

You was a tad high but definitely getting it down there. Good stuff.

[SoaringSwine]

You was a tad high but definitely getting it down there. Good stuff.

Thanks man. I'm pretty confident I'll be consistently hitting depth come April 17.

[ohjoshua]

Your just owning the weights at the moment SS. It would be good to see what you could do with a full injury free year.

[Old Bull]

You looked a lot better than the last suit session 220 was pretty solid.

[SoaringSwine]

Thank you everyone.

Week 16

Day 2 - 1/20/10

Shirt Bench (Competition) - 1RM: 133 kg

110 kg x 1 reps x 1 sets @ 7 RPE - 83% of 1RM

120 kg x 1 reps x 1 sets @ 8 RPE - 91% of 1RM

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

125 kg x 1 reps x 2 sets @ 9 RPE - 94% of 1RM

Deadlift - 1RM: 237 kg

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

210 kg x 1 reps x 1 sets @ 8 RPE - 89% of 1RM

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

CG 3 Board Press - 1RM: 142 kg

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

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

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

100 kg x 6 reps x 2 sets @ 8 RPE - 71% of 1RM

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

SSB 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

Shirt Bench - 120 was an easy enough touch and good press. Then I chucked the belt on with the rests of the sets and had some trouble. I was touching pretty damn low, and I was slow. I'm definitely going to need a lot more practice using a belt. Got commands on all reps.

Deadlift - Forearm was a bit iffy so decided to just work up to a 9 and leave it there.

[Laver]

Still looking good mate,

I've finally updated my journal with some recent training, will be sticking to it this time, looking forward to how goes goes up to my move to the big smoke!

[SoaringSwine]

Week 16

Day 3 - 1/23/10

SSB Squat - 1RM: 166 kg

100 kg x 4 reps x 1 sets @ 7 RPE - 60% of 1RM

120 kg x 4 reps x 1 sets @ 8 RPE - 73% of 1RM

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

127.5 kg x 4 reps x 1 sets @ 8 RPE - 77% of 1RM

127.5 kg x 4 reps x 1 sets @ 9 RPE - 77% of 1RM

Floor Press - 1RM: 131 kg

80 kg x 4 reps x 1 sets @ 7 RPE - 61% of 1RM

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

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

100 kg x 4 reps x 1 sets @ 8 RPE - 76% of 1RM

100 kg x 4 reps x 1 sets @ 9 RPE - 76% of 1RM

Snatch Grip Deadlift - 1RM: 221 kg

110 kg x 8 reps x 1 sets @ 7 RPE - 50% of 1RM

130 kg x 8 reps x 1 sets @ 8 RPE - 59% of 1RM

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

142.5 kg x 8 reps x 1 sets @ 9 RPE - 65% of 1RM

Comments

Skipped my GPP day yesterday. I was wrecked physically and mentally from staying up late doing an assignment the night before. My hamstrings have been sore pretty much all week for one reason or another. A good time for a deload. Ready to SFW when I get back into it! Solid session today though.

[SoaringSwine]

Week 17

Day 1 - 1/25/10

Squat - 1RM: 181 kg

145 kg x 3 reps x 3 sets @ 8 RPE - 80% of 1RM

Competition Bench Press - 1RM: 109 kg

87.5 kg x 3 reps x 3 sets @ 8 RPE - 80% of 1RM

Deadlift - 1RM: 238 kg

190 kg x 3 reps x 3 sets @ 8 RPE - 80% of 1RM

Comments

Deload week.

[SoaringSwine]

Week 17

Day 2 - 1/27/10

Squat - 1RM: 179 kg

125 kg x 3 reps x 3 sets @ 7 RPE - 70% of 1RM

Competition Bench Press - 1RM: 111 kg

80 kg x 3 reps x 3 sets @ 7 RPE - 72% of 1RM

Deadlift - 1RM: 243 kg

170 kg x 3 reps x 3 sets @ 7 RPE - 70% of 1RM

[SoaringSwine]

Week 18

Day 1 - 2/1/10

Close Stance Squat - 1RM: 188 kg

120 kg x 4 reps x 1 sets @ 7 RPE - 64% of 1RM

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

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

142.5 kg x 4 reps x 1 sets @ 8 RPE - 76% of 1RM

142.5 kg x 4 reps x 1 sets @ 9 RPE - 76% of 1RM

Bench (PoR) - 1RM: 119 kg

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

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

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

90 kg x 4 reps x 3 sets @ 8 RPE - 76% of 1RM

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

Incline Bench Press (PoR) - 1RM: 97 kg

60 kg x 6 reps x 1 sets @ 7.5 RPE - 62% of 1RM

70 kg x 6 reps x 1 sets @ 8 RPE - 72% of 1RM

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

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

Comments

CS Squat - I've done something to my hamstring (?), when I push my knees out and squat I get pain/discomfort down the outside of my left hammie. I think this might cause some problems for deadlifts too. Close stance squats were pretty much fine though. However, they felt very gammy. I've never squatted this narrow.

Bench (PoR)- Pretty easy PR here. Previous best was the same weight and reps @10. Got lots of solid work in afterwards too, felt good.

[SoaringSwine]

Week 18

Day 2 - 2/4/10

Bench against doubled mini bands - 1RM: 97 kg

60 kg x 4 reps x 1 sets @ 7 RPE - 62% of 1RM

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

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

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

Deadlift - 1RM: 250 kg

160 kg x 4 reps x 1 sets @ 7 RPE - 64% of 1RM

180 kg x 4 reps x 1 sets @ 7.5 RPE - 72% of 1RM

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

190 kg x 4 reps x 1 sets @ 8 RPE - 76% of 1RM

DB Extensions - 1RM: 29 kg

16 kg x 6 reps x 1 sets @ 7 RPE - 55% of 1RM

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

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

20.5 kg x 6 reps x 2 sets @ 8 RPE - 71% of 1RM

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

Comments

Bench against doubled minibands - Felt really good. I feel like I'm making some good progress on bench at the moment.

Deadlift - Did a lot of warmups and worked up very slowly. I was prepared to call it a day if my hamstring was playing up, but it seemed to be fine! I cut the lifting a little short as I didn't want to push it as I fatigued.

I also did some walking lunges, a few lengths of the gym. I didn't want to push the hammie by adding weight.

[SoaringSwine]

Week 18

Day 3 - 2/6/10

Close Stance Squat +26c - 1RM: 181 kg

120 kg x 4 reps x 1 sets @ 7 RPE - 66% of 1RM

140 kg x 4 reps x 1 sets @ 8 RPE - 77% of 1RM

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

137.5 kg x 4 reps x 1 sets @ 9 RPE - 76% of 1RM

Bench + 26c - 1RM: 106 kg

70 kg x 4 reps x 1 sets @ 7.5 RPE - 66% of 1RM

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

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

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

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

SLDL off 2in box - 1RM: 189 kg

110 kg x 8 reps x 1 sets @ 7 RPE - 58% of 1RM

125 kg x 8 reps x 1 sets @ 8 RPE - 66% of 1RM

140 kg x 5 reps x 1 sets @ 8 RPE - 74% of 1RM

Comments

Decent session for early in the morning. Off to day 2 of the sevens today. Getting intoxicated is an inevitable conclusion. But the party is too good to miss!

[SoaringSwine]

Week 19

Day 1 - 2/8/10

Squat - 1RM: 200 kg

130 kg x 3 reps x 1 sets @ 7 RPE - 65% of 1RM

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

165 kg x 3 reps x 1 sets @ 8.25 RPE - 83% of 1RM

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

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

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

Bench (PoR) - 1RM: 121 kg

75 kg x 3 reps x 1 sets @ 7 RPE - 62% of 1RM

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

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

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

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

Incline Bench Press (PoR) - 1RM: 101 kg

60 kg x 6 reps x 1 sets @ 7 RPE - 59% of 1RM

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

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

Comments

Dropped my girlfriend off at the airport before this session, so I was fairly emotional. Apparently being emotional makes for a good training session for me. PRs all around and decent volume following a weekend of boozing.

So now marks a turning point in my training, I think. Except for some pesky uni work, I can fully devote my effort to training. No booze or parties until after next comp.

Widen my stance on squats today pretty close to my normal stance. I could feel my hammie was a little funny, but nothing to worry about. It should be back to 100% within the week I think.

[ohjoshua]

PR's all around?

why dont you note them?

have you done a 200 raw squat yet?

[SoaringSwine]

PR's all around?

why dont you note them?

have you done a 200 raw squat yet?

I noted them in my notes .

No I haven't. I'm 100% sure I could do it in knee wraps right now, but probably not quite without them. I won't be maxing out either way for quite some time, sticking to the gear for a while yet.

[ohjoshua]

I see your predicted raw 1RM max is 200kg...

so it is good you dont actually do it for a while.... say another 8 weeks?

lol.

Keep training hard mate.

[ApriliaRS]

I see your predicted raw 1RM max is 200kg...

Not sure how 170x4 gives a 200 max, but i'm sure you'd be pretty close atm - looking really strong. Looking forward to having a bit of a trans-tasmin squat battle later in the year.

[SoaringSwine]

The idea is 170 x 4 (because I did that set @9) roughly equates to 200kg. I'm not saying that it does, but it's just a rough calculation to compare different rep ranges.

[SoaringSwine]

And yes Matt, I'm definitely looking forward to a suited squat battle. I think I probably benefit from them a little more than you (just due to squatting styles) but obviously you've got me on raw strength, for now...

[SoaringSwine]

Week 19

Day 2 - 2/10/10

Bench +90mm - 1RM: 97 kg

60 kg x 3 reps x 1 sets @ 7 RPE - 62% of 1RM

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

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

75 kg x 3 reps x 3 sets @ 8 RPE - 78% of 1RM

75 kg x 3 reps x 1 sets @ 9 RPE - 78% of 1RM

Deadlift - 1RM: 259 kg

190 kg x 3 reps x 1 sets @ 7 RPE - 73% of 1RM

215 kg x 3 reps x 1 sets @ 8.5 RPE - 83% of 1RM

200 kg x 3 reps x 2 sets @ 8 RPE - 77% of 1RM

200 kg x 3 reps x 1 sets @ 9 RPE - 77% of 1RM

DB Extensions - 1RM: 30 kg

20.5 kg x 4 reps x 1 sets @ 8 RPE - 68% of 1RM

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

22.5 kg x 4 reps x 3 sets @ 8 RPE - 75% of 1RM

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

SSB Lunges - 1RM: 78 kg

60 kg x 4 reps x 3 sets @ 8 RPE - 77% of 1RM

Comments

Bench with doubled mini bands - I was a little too keen on a big PR with these, would have got a small PR with 82.5 but I was feeling strong so went for 85. It didn't quite deserve a 9.

Deadlift - Wow, everything was flying off the floor today. 190 felt like a joke, so I went for a PR and absolutely nailed it. I think I could have got 2 more at 215.

[SoaringSwine]

Just looking back at some of my training shortly before last competition...

18th of November: 205 x 3 @9 DL. Today: 215 x 3 @8.5.

21st of November: 97.5 x 2 @9 Bench (pinkies on rings). Monday: 102.5 x 3 @9.

16th of November: 165 x 3 @9 Squat (with wraps). Monday: 170 x 3 @9 (without wraps)

I didn't realise I was progressing so well. It's really motivating when you come back to exercises and smash your previous PRs.

[tinytraps]

looking real strong there bro. Whata you looking to total at cds?

tt

[SoaringSwine]

looking real strong there bro. Whata you looking to total at cds?

tt

This is Harley right?

I'd like a 1400lb total. If things go right I think I'll be good for a lot more, but that at the minimum. I'm also eyeing up a sneaky 600lb deadlift if I get the chance, I'll be getting a velocity off Tonka soon.

[ohjoshua]

1400lb?

maybe you should up date your Signature from 1200 to 1400lb?

good progress alright.

[SoaringSwine]

1400lb?

maybe you should up date your Signature from 1200 to 1400lb?

good progress alright.

Done .