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

[SoaringSwine]

And thanks everyone for your comments. I'm a bit short of 1500lb SFS! That will be a good goal for nationals.

[Laver]

Haha mean 3rd attempt on the deadlift D, so close!

Pity about the squat for sure, sure look like you made depth, and looks same depth as the 225 for sure.

Nice benching too, nice total, obviously hurt by the squat. Good work all the same.

[rose]

Good lifting sir :salute:

Oh and ummm nice tan :grin:

[ohjoshua]

strong SS!

is it just the squat suit that makes depth such an issue?

how was your total (1350lb odd pounds) compared to your last comp?

good job, looks like you still have some easy pounds to add in your squat.

[SoaringSwine]

Laver - I'll be hitting my deadlift lockout hard to make sure I finish those kind of lifts off in future!

Rose - Thanks. Lots of time in front of the playstation to get it.

Josh - I think I got 1188lb last comp. I was well short of where I wanted to be this comp, missing those squats was largely to blame. My depth issues are a combo of form and the suit. Shouldn't be too hard to remedy.

[rose]

Heh! I thought I was pale until I turned round and saw you topless over by the benches :shock: The light filtering through the roof might have highlighted it, but I had light sunglasses on!

Jokes. You cool man. Awesome lifting too.

[tinytraps]

Good stuff dave, Depth looked right there but no point in playing the net ref game :grin: Definetley a good platform for you to build off of going into nats.

[SoaringSwine]

Definetley a good platform for you to build off of going into nats.

Yeah, I hope so.

20/4 - XWO

"The Bear"

5 x 40kg x 5

The Bear (the way I did it at least) = clean --> press (lower behind head) --> back squat --> BTN press (lower to front) --> front squat -- repeat!

5 reps means repeating the whole sequence 5 times. I did the first 3 with minimal rest, then helped Matt with benching so had a break between the other two.

Suited Sumo Deadlift

Worked up to a single at 190kg

Decided it wasn't for me.

DB Row

3 x 80lb x 10R, 10L

80lb x 18L, 18R

Went all out on the last set with my left arm, then just did that many with my right .

[SoaringSwine]

Plan for the next two weeks...

Nationals – Week 1 of 16

Stress: low

Intensity: 80%

Mon: off

Tues: Moderate conditioning, DB rows

Weds: Shirt bench (42), RB deadlift, DB extensions, lunges

Thurs: Light conditioning, shrugs, cable row

Fri: SSB Squat, bench + doubled mini, SSB Good Morning

Sat: Heavy conditioning/light cardio

Sun: Light cardio/Strongman stuff

Nationals – Week 2 of 16

Stress: medium

Intensity: 80%

Mon: Squat + 40c, bench press, log press

Tues: Light conditioning

Weds: Bench + 40c, RB deadlift, DB extensions, lunges

Thurs: Light conditioning, CSR

Fri: SSB Squat, bench + doubled mini, SSB Good Morning

Sat: Heavy conditioning/light cardio, cable row

Sun: Light cardio/Strongman stuff

As you can see a lot of conditioning. This will mostly be barbell complexes when at the gym, and bodyweight exercises when I'm at home. I'll also be including prehab and mobility exercises in my warm ups from now on.

[enhanced]

strong lifts mate :clap:

[Gasp]

Great lifting

Pity about the third deadlift.

Loved your intensity and "absolute never say die attitude".

[Trapfat]

my eyes must decive me or the deepth looks different on u tube-- 3rd squat looked o.k to me dave

[SoaringSwine]

Thanks guys. Wow, the Trap is on NZBB. Watch out fellas!

Nationals - Week 1 of 16 - Wednesday

Warm up

WG Facepulls - 1 x 25

Pushdowns - 1 x 25

CG Facepulls - 1 x 25

Side lying shoulder rotations - 1 x 10 (each side)

Lat stretch - 30s (each side)

Mountain climbers - 1 x 20

Frog jumps - 1 x 20

Squat stretch - 30s

Quad stretch - 30s (each side)

Shirted Bench

100kg x 2 @7

115kg x 2 @

125kg x 1 @8.5

135kg x 1 @10

Used the 42. Much tighter! 135 was about an inch off touching and slow up. My triceps were pretty knackered, so I've got big hopes for this shirt. 150kg+ at nationals for sure.

Reverse Band Deadlift

Doubled some light bands from a pin set at about hip height. 60kg was barely touching the floor, so I'd estimate 55kg off the floor and no support from just below the knee.

180kg x 4 @7

2 x 210kg x 4 @8

Back still not 100% so just got a couple easy sets in. I think this exercise will do me a lot of good!

DB Extensions

3 x 30lb x 8

Wow... strong sore/weak triceps, no wonder my bench was sucky. I'm not surprised, but I wasn't feeling in soreness in them outside of lifting.

Supersetted with...

Lunges

3 x 40kg x 6

One rep being a step from each leg. Got a pump only in my right glute for some reason.

[SoaringSwine]

Nationals - Week 1 of 16 - Thursday

GPP

The Bear

Repeated 35 times in 10 minutes with 30kg. Phew.

Other stuff

Tennis ball/PVC pipe rolling on my glutes

Gravity boots - 2 x 3mins

Trapbar shrugs - 2 x 100kg x 10

Cable rows - 2 x 50kg x 10

[SoaringSwine]

Nationals - Week 1 of 16 - Friday

GPP

A half share of hauling 1700kg of soil up several flights of stairs. 1:40 total time, for $125. Chaching. Just about died though.

[TonganTerror]

wicked journal mate look forward to picking up some tipsand knowledge off ya

\.

Great lifts on the vids :clap:

[SoaringSwine]

wicked journal mate look forward to picking up some tipsand knowledge off ya

\.

Great lifts on the vids :clap:

Cheers mate.

[SoaringSwine]

National's plan

I thought I better spell out my plan for nationals. If it's not interesting for you guys, it will at least be good for my own reference.

I'll be continuing RTS with the same setup I had previously (3 main lifting days, 3 squat, 2 deadlift, 3 bench lockout, 2 raw bench exercises per week). I've got my main lifts listed down on a spreadsheet. Again, I won't be doing much, if any, work over a 9 RPE. Below I list my focus for each lift...

Squat

- More of the same from last cycle, it worked really well in terms of strength. A lot beltless SSB bar work and chains.

- When in the suit, I will make achieving consistent, beyond reproach depth a priority. I will be getting a super centurian at some stage too.

Bench

- Will be getting into a smaller shirt, it should provide a bit more bang for my buck!

- I have programmed a couple three week blocks of band work, this should build the transitional power needed for the shirt.

- I also need to increase my stability, so I will be doing upper back/lat exercises twice a week, as well as additional rotator work.

- I'd also like to build some more size, so for the first 6 weeks or so my supplementary work will be time under tension based (1 minute of repping a lightish weight, 2 mins rest, repeat).

Deadlift

- In the suit I need to perfect my setup, so need to focus on each rep of suited pulling especially. This should go part of the way to fighting my lockout weakness, but I will also need to strengthen it.

- Reverse band pulls will be my main weapon in achieving this.

GPP

Not happy at all with my conditioning/GPP last cycle. So I will be much more deliberate this time round. Starting off with 3-4 extra sessions a week to build some base fitness, utilising different energy systems.

Diet

Diet will also be more more important this time round. I'm feeling pretty skinny-fat of late. I weighed in at 97.4kg at the competition (that's having had breakfast and no attempt to drop weight). So I think I can put on another 5kg before having to drop back a bit.

I'll be gaining weight by utilising carb cycling. To start off with I'll be doing four high carb, three low carb days a week. With the idea of gaining muscle with minimal fat gains. This will change (less high carb days, more low carb) as I start getting heavier to lose a bit of fat while maintaining muscle. At this stage I plan to be in the 100s until next year. I should be fairly lean by then.

And that's about all I've got for now!

[ApriliaRS]

Looks good Dave, especially the diet side - I think you'll see a lot of benefits with that. BTW i'm with you on gaining a bit of weight, I feel way too small to have a solid squat and bench.

[SoaringSwine]

Nationals - Week 2 of 16 - Monday

Squat + 40c

110kg x 4 @7

130kg x 4 @8

145kg x 4 @9

137.5kg x 4 @8

137.5kg x 1 @ripped shorts

Checking gym back for something else to wear

1 @11 (failed)

Squat + 40c

137.5kg x 4 @9

17.5kg on this exercise for the same reps since I last did it with 40kg chains in early November. Felt good.

Bench Press

Worked up to 95, things weren't feeling good in the shoulder. Called it a day early.

DB Bench

40s of repping with 2 mins rest:

45lb x 30, 18, 9

Okay, turns out that wasn't as easy as I thought it'd be! Triceps just died! Did a couple more sets of 15 with more rest. Will change my strategy next week.

[startinfromscratch]

I'll be continuing RTS with the same setup I had previously (3 main lifting days, 3 squat, 2 deadlift, 3 bench lockout, 2 raw bench exercises per week). I've got my main lifts listed down on a spreadsheet. Again, I won't be doing much, if any, work over a 9 RPE. Below I list my focus for each lift...

interesting bro. can i ask what you based these volumes on, if anything? just curious whether youve based this solely on your own self analysis, or whether its a tweaked version/template from somewere?

[SoaringSwine]

Forgot to include my warmup:

Shoulder DCs

Rolling V sits x 10

Fire hydrants x 10 (forward and back for each leg)

Quad stretch x 30s (each leg)

[SoaringSwine]

I'll be continuing RTS with the same setup I had previously (3 main lifting days, 3 squat, 2 deadlift, 3 bench lockout, 2 raw bench exercises per week). I've got my main lifts listed down on a spreadsheet. Again, I won't be doing much, if any, work over a 9 RPE. Below I list my focus for each lift...

interesting bro. can i ask what you based these volumes on, if anything? just curious whether youve based this solely on your own self analysis, or whether its a tweaked version/template from somewere?

The basic template suggested in the RTS manual goes something like this:

Monday: Squat main, deadlift secondary, squat supplement

Tuesday: Shirt main, raw bench secondary, shirt supplement

Thursday: Deadlift main, squat secondary, deadlift supplement

Friday: Raw bench main, shirt secondary, raw bench supplement

But I've taken the suggestion of Mike T over on his forum to use a full body approach and to drop a couple exercises. So mine goes something like this:

Monday: Squat main, raw bench main, raw bench supplement

Wednesday: Shirt main, deadlift main, shirt supplement, squat supplement

Friday: Secondary squat, secondary shirted bench, deadlift supplement

[ohjoshua]

you powerhouse guys definately cover all bases.

some of those older records dont look too safe. :wink:

[startinfromscratch]

ah i c.

cheers dude