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

[SoaringSwine]

Week 22

Day 1 - 3/1/10

Squat - 1RM: 212 kg

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

150 kg x 4 reps x 1 sets @ 8 RPE - 71% of 1RM

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

Bench (PoR) - 1RM: 131 kg

75 kg x 4 reps x 1 sets @ 7 RPE - 57% of 1RM

90 kg x 4 reps x 1 sets @ 8 RPE - 69% 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

DB Bench - 1RM: 52 kg

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

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

36.25 kg x 6 reps x 2 sets @ 8 RPE - 70% of 1RM

Comments

Squat - Top set was good. Then I decided to try my new knee wraps, probably should have but I was interested to see how they felt. Chucked 185 on the bar, was about an @8. Thought it was a bit harder than it should have been. But decided to have a crack at 200kg, thinking I'd do it about @9. So I started the squat, then stalled majorly half way up, just as I thought I had got through my sticking point I got spotted. Fair enough to spot me as I had been stalled a while, but still gutted as I thought I had it myself. So feeling a bit dejected I started unloading the bar, I'd put a few plates away on my side then Matt notified me that the last big plate was actually a 25! I'd just squatted 195 and 210kg! So not too displeased with things after all. Especially considering last week was high stress with two deadlift sessions. Now I'm eyeing up a 250kg+ geared squat, BRING IT ON!

Bench - PB again

DB Bench - had to cut this short as my flatmate had locked himself out. Dumbass.

[Laver]

Lol @ the 25kg plate, cracks me up. Good stuff!

[SoaringSwine]

Prep week #5, 80%, 5% fatigue

Deadlift

150kg x 4 @7

190kg x 4 @8

215kg x 4 @9

205kg x 4 @9

JM Press

4 x 20kg x 10 @6

SSB Squat

100 x 4 @7

115 x 4 @8

130 x 4 @9

3 x 122.5 x 4 @8

122.5 x 4 @9

Comments

Bench with bands - started doing them but called it quits. Elbow giving me grief. Better make sure I'm taking my joint supps and take it easy for a couple sessions. Hopefully it was just the bands and stopping them will get rid of the problem.

Deadlift - Remembered the talc this time. DL felt awesome, destroyed the weight.

JM Press - Light due to elbow.

SSB Squat - Felt good

Video

[Laver]

Form a little inconsistent on those SSB squats, you done them much before?

[SoaringSwine]

Form a little inconsistent on those SSB squats, you done them much before?

Yeah I have done them a fair bit. The problem is the constant battle I fight against being folded in half every rep.

[SoaringSwine]

Today was pretty much a write off of a training session. Wasn't focused and was feeling tired. Not going to bother recording. Batteries will be charged this weekend, ready to SFW in some gear on Monday.

[SoaringSwine]

Suited Squat

200kg x 3 @7

220kg x 3 @8

230kg x 2 @9

210kg x 3 @8

Competition Bench

80kg x 3 @7

2 x 92.5kg x 3 @8

DB Bench

2 x 29.5kg x 8 @7

Comments

Suited squat - Well... Last suit session was 7 weeks ago. I think I got my suit on in less than 2 minutes. Today it took more than half an hour... and squatting was accordingly difficult. The reps were high and with crap form. Coming forward too much. On my last set I really concentrated on spreading my knees and sitting back, form was much better but still very high and on the last reps I lost my balance and had to step back. So yeah... Pretty disappointed but it's just something I'm going to have to work hard to correct things over the next four sessions.

Just went light on the upper body stuff, elbow still iffy.

[steak]

Great log Dave and thanks for sharing the vids. Nice work on 225x2 dead and the squats look solid too 8)

[SoaringSwine]

Great log Dave and thanks for sharing the vids. Nice work on 225x2 dead and the squats look solid too 8)

Thanks mate.

[SoaringSwine]

Competition week #1 - day 2 - 85% - 5% fatigue

Shirted Bench Press (loose shirt)

100kg x 3 @7

110kg x 3 @8

120kg x 3 @8.5

125kg x 2 @8

Elbow/bicep causing me lots of issues. Also had issues with the groove (need to touch higher). Shirt a lot tighter than the last time I wore it.

Deadlift

180kg x 3 @7

205kg x 3 @8

227.5kg x 3 @9

215kg x 3 @9

JM Press

30kg x 8 @7

35kg x 8 @8

40kg x 8 @9

2 x 37.5kg x 8 @8

SSB Squat (beltless)

100kg x 8 @7.5

110kg x 8 @9

2 x 105kg x 8 @8

[SoaringSwine]

Friday - Competition week #1 - Day 3 - 85% - 5% fatigue

Deadlift + 25c

150kg x 3 @7

180kg x 3 @8

200kg x 3 @8.5

2 x 190kg x 3 @8

190kg x 3 @9

Comp Bench

80kg x 3 @7

90kg x 3 @8

95kg x 2 @9

Injury definitely reducing the numbers here. Getting some treatment next Friday.

Snatch Grip Deadlift

120kg x 6 @7

140kg x 6 @8

160kg x 6 @9

2 x 152.5kg x 6 @8

[SoaringSwine]

Competition week #2 - Day 1 - 90% - 7% fatigue

Suited Squat

200kg x 2 @7.5

220kg x 2 @9

2 x 205kg x 2 @8

205kg x 2 @8.5

Remembered the slipons today, got the suit much higher and consequently much better depth. I started out quite wide stance but the last two sets I brought it in a bit and it allowed me to push my knees out a lot more and achieve better depth. All squats were fairly close to depth. I'm thinking with knee wraps a 220-225 opener will be reasonable.

Competition Bench

80kg x 2 @7

95kg x 2 @8

105kg x 2 @8.5

100kg x 2 @8

Not so much pain any more, but discomfort. It's just killing my stability. I think I might skip the shirted stuff this week and get it ready for next week.

Push Press

65kg x 5 @7

75kg x 5 @8

80kg x 5 @9

2 x 75kg x5 @8

[SoaringSwine]

Competition week #2 - day 2 - 90% - 7% fatigue

Skipped upper body movements.

Suited Deadlift

190kg x 2 @7

220kg x 2 @8

240kg x 2 @9.5

2 x 222.5 x 2@8

Used an old 42 centurion which I had got a bit out of in the past. Really hated it today.While I could feel it was giving me something, it was hindering my setup so much that I think I may have been lifting a bit less than what I could raw. Can't complain too much though, doubled my previous competition PB. New Suit will hopefully be here for next week, fingers crossed it works better for me than that one.

SSB Squat (beltless)

100kg x 4 @7

120kg x 4 @8

132.5kg x 4 @9

122.5kg x 4 @8

Had to scoot off early today so didn't get through all my back off sets.

[ohjoshua]

strong as ox!

[SoaringSwine]

strong as ox!

smart like traktor

[steak]

Nice work Dave :clap: Squat suit or deadlift suit mate?

[SoaringSwine]

Nice work Dave :clap: Squat suit or deadlift suit mate?

It's an old squat suit (used to be Nate's actually). My brand spanking new DL suit is in the mail down to me now!

[ohjoshua]

how much it cost?

[SoaringSwine]

how much it cost?

More than I'd like to admit. But I'll tell you anyway... $275. It's top of the line, so it better give me a decent amount. If it does I'm positive records will fall this year.

[ohjoshua]

how much it cost?

More than I'd like to admit. But I'll tell you anyway... $275. It's top of the line, so it better give me a decent amount. If it does I'm positive records will fall this year.

what record or records are you looking at?

[steak]

Nice work Dave :clap: Squat suit or deadlift suit mate?

It's an old squat suit (used to be Nate's actually). My brand spanking new DL suit is in the mail down to me now!

Kool...I havent treid deads in my sq suit yet. will give em a go at the end of this programme.

[SoaringSwine]

how much it cost?

More than I'd like to admit. But I'll tell you anyway... $275. It's top of the line, so it better give me a decent amount. If it does I'm positive records will fall this year.

what record or records are you looking at?

Central Districts junior 100kg DL record 280kg, NZ Junior 100kg DL record 300.5kg (or 290kg in the 110s), CD junior 100kg total record 690kg.

[SoaringSwine]

Competition week #2 - day 3 - 90% - 7% fatigue

Deadlift + 25c

190kg x 2 @8

210kg x 1 @9

190kg x 2 @8

190kg x 2 @9

And thus ends my experiment of DLing heavy twice a week. Obviously the weights are a lot lower on the second day, but that's the be expected. I didn't enjoy doing it, but I won't pass any final judgement until I see if there is any super compensation.

Floor Press + 25c

80kg x 2 @7

90kg x 2 @8

95kg x 2 @8

100kg x 2 @9

3 x 92.5kg x 2 @8

92.5kg x 2 @9

No elbow pain .

Snatch Grip Deadlift

110kg x 5 @7

140kg x 5 @8

160kg x 5 @9

150kg x 5 @8

150kg x 5 @9

[SoaringSwine]

Competition Week #3 - Day 1 - 85%

Suited Squat

180kg x 3 @7

200kg x 3 @8

220kg x 3 @9

210kg x 3 @8.5

Getting close to depth but not quite there yet. Next week I'll be doing singles so that will be the true test of my depth. I stupidly forgot my camera today, but will remember it next week!

Bench Press

80kg x 3 @7

92.5kg x 3 @8

105kg x 3 @9

100kg x 3 @8

105kg x 3 @9

No pain, but the weight feels much heavier than usual. I think it will just take a little time to get my confidence back.

Log Push Press

50kg x 5 @7

65kg x 5 @8.5

70kg x 5 @10

62.5kg x 5 @8

62.5kg x 5 @9

New toy at the gym, so decided to give it a go. Oddly enough I think strict pressing is easier with the log, but push pressing harder. Numbers way down from using a barbell.

[SoaringSwine]

Competition Week 3 - Day 2 - 85% - 3%

Shirted Bench

100kg x 3 @7

110kg x 3 @8

120kg x 3 @9

2 x 115kg x 3 @8

Some reps better than others. Got better as I went I think. Managed to touch higher today. I have to focus on being aggressive on the descent and keeping my chest up. Will use the belt next week. Just wanted to get some consistent touches in today.

Suited Deadlift

192.5kg x 3 @7

220kg x 3 @8

240kg x 2 @10

Failed on the 3rd rep at 240kg. I was just plain dumb today, picked the numbers I wanted to hit, not what I had on the day. Back was also fairly beat up from Monday's squatting. The velocity actually felt pretty good. Some reps felt amazing, but I need to some practise more. The straps are very loose, but I'll wait til after the comp to take them up. In the past my deadlift hasn't felt that fantastic leading up to the comp, I just have to trust that my training is working.

CG 3 Board Press

100kg x 4 @7

110kg x 4 @8

115kg x 4 @9

110kg x 4 @8

115kg x 4 @8.5