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

[SoaringSwine]

Nationals - Week 2 of 16 - Wednesday

Warmup

WG facepulls - 1 x 20

CG facepulls - 1 x 20

Tricep pressdown - 1 x 20

Quad stretch - 30s

Bench + doubled minis

50kg x 4 @7

60kg x 4 @8

70kg x 4 @9

2 x 65kg x 4 @8

Chest, shoulders and triceps still knackered from Monday. Weights down 10kg from when I did this exercise last with four reps. Not too worried, bands tend to take a little bit to get back into.

Reverse Band Deadlift (55kg --> 0 v knee)

200kg x 4 @8

220kg x 4 @9

Lower back not feeling to flash. I think I'll need a little time off heavy pulling/squatting. Very annoying, mind is amped to go but the body ain't cooperating right now.

EZB Skull Crushers

30kg x 8

3 x 35kg x 8

SSB Lunges

40kg x 12

50kg x 12

3 x 60kg x 12

[SoaringSwine]

Nationals - Week 2 of 16 - Friday

Warmup

PVC pipe rolling over posterior chain

WG facepulls - 1 x 20

CG facepulls - 1 x 20

Hammer curls - 2 x 15

Ab pulldowns - 2 x 15

Squat "prying" - 1 min

SSB Squat (no belt)

120kg x 4 @7

130kg x 4 @8

140kg x 4 @9.5

130kg x 4 @8

130kg x 4 @9

Massive PB here, even over my belted best.

Bench +40c

60kg x 4 @7

70kg x 4 @8

75kg x 4 @9

3 x 70kg x 4 @8

70kg x 4 @9

Reverse Hyper

4 x 10

CSR

3 x 8

[SoaringSwine]

I've been extraordinarily busy the last couple weeks. But got everything finished now. Unfortunately, I still have this lower back injury. Finally got time to get some physio on it today. With some proper R&R and a bit of physio, it should come right quickly (I hope). So I'll be a bench specialist for the rest of this week, and do a little leg stuff that doesn't involve the back.

[SoaringSwine]

Nationals - Week 3 of 16 - Monday

Bench + doubled minis

60kg x 3 @7

70kg x 3 @8.5

75kg x 3 @10

5 x 65kg x 3 @8

65kg x 3 @9

My bench continues to suck. I'm not too concerned, should bounce back quickly.

Reverse Hypers

4 x 10

Deadlifts

4 x 40kg x 8

Skulls Crushers

5 x 40kg x 6

Also did a tonne of stretching and foam rolling, made the back feel a bit better.

[SoaringSwine]

Nationals - Week 3 of 16 - Friday

Short on time so trained at the uni gym.

Bench

85kg x 3 @7.5

100kg x 3 @8.5

5 x 95kg x 3 @8

95kg x 3 @9

DB Press

4 x 25kg x 8

2 x 20kg x 8

Then I did some DB rows and pulldowns, can't remember the numbers.

[SoaringSwine]

Nationals - Week 4 of 16 - Monday

Back played up a little bit today. Going to be a couple weeks until I can get back into it properly. So I'll fill that time by benching 4x per week. Doing the programme without arching hard and a closish grip.

Bench Press

6 x 80kg x 6 @7-8

EZPZ.

Then did some light LPDs, pec and shoulder stretches and some DCs.

[SoaringSwine]

Nationals - Week 4 of 16 - Wednesday

Bench Press

7 x 85kg x 5 @8,8,8,8,8,8.5,10

Rushed through it quite quickly, the last set was tough!

Squat

3 x 60kg x 5

No pain.

Deadlift

3 x 70kg x 5

No pain.

[SoaringSwine]

Nationals - Week 4 of 16 - Friday

Bench Press

8 x 90kg x 4 @7.5-8

Squat

3 x 80kg x 5

Deadlift

3 x 100kg x 5

[SoaringSwine]

Nationals - Week 4 of 16 - Saturday

A bit of spotter/loading of a comp pre-workout.

Bench Press

10 x 95kg x 3 @8-9

[ohjoshua]

ss do you have a 16 week plan that your following?

your training is quite interesting at the moment. would you be able to tell us a little about it?

[SoaringSwine]

I had a plan, but it has been disrupted by a back injury, so I'm running a bench only programme until I can train properly again.

The bench programme (Smolov jr. for bench) goes like this:

Mon: 6 x 70% x 6

Weds: 7 x 75% x 5

Fri: 8 x 80% x 4

Sat: 10 x 85% x 3

Week 2 & 3 just add 2.5-5kg to last week's weights.

[steak]

That'll be some effort Dave :clap:

[SoaringSwine]

That'll be some effort Dave :clap:

Ain't no thang.

Nationals - Week 5 of 16 - Monday

6 x 85kg x 6 @7-8

Very easy.

Squat

100kg x 5

110kg x 3

120kg x 3

Deadlift

140kg x 3

2 x 170kg x 2

Squats and deadlifts feeling good on the back. It's starting to loosen up. Normal training will resume next week.

[SoaringSwine]

Nationals - Week 5 of 16 - Monday

Bench Press

7 x 90kg x 5 @8-8.5

Pretty simple.

Squat

2 x 140kg x 3 @7

Suited Deadlift

Worked up to a couple singles at 180kg.

I had the straps on my velocity taken down. And wow, did it give some pop. I may no longer be able to conceive children, but boy did it pop! Difficult to get to the bar, but it felt like 20kg on the way back up. Back was 100% fine. I'll start the suited deads properly next week!

[steak]

how much did you take it in?

[SoaringSwine]

how much did you take it in?

Took 10cm out of each strap. I forgot to mention I blew the stitching. Now I have to take it back to them tomorrow to do a better job!

[steak]

too many cms and you'll be singing soprano :grin:

[SoaringSwine]

Nationals - Week 5 of 16 - Friday

Bench Press

8 x 95kg x 4 @8-8.5

Bench is boring.

[ApriliaRS]

Dumbbell stealing bastard!

[SoaringSwine]

Nationals - Week 5 of 16 - Saturday

Bench Press

10 x 100kg x 3 @8-10

The sets got very hard towards the end. Benching two days in a row is tough. Finally this bench only BS is over! Squatting on Monday!

[SoaringSwine]

Nationals - Week 6 of 16 - Sunday

Can't lift tomorrow so brought it forward a day. Skipped the benching to allow some recovery, will put the shirt on Wednesday.

Squat +40kg chains

100kg x 4 @7

120kg x 4 @8

140kg x 4 @9

3 x 130kg x 4 @8

130kg x 4 @9

Strength well down on where I was, but that's to be expected. Should bounce back the next couple weeks.

[SoaringSwine]

Nationals - Week 6 of 16 - Wednesday

A long, draining session. I'm going to be feeling it tomorrow!

Shirted Bench

120kg x 3 @7.5

130kg x 3 @9

2 x 120kg x 3 @8

120kg x 2 @9

Urgh. I have shit control of the weight in this shirt. Finding it difficult to set up evenly, and my right elbow is much more tucked than my left. I hit the racks on the last rep of 130, but felt fairly strong. Just need to get better control and focus on staying even.

Suited Deadlift

190kg x 3 @7

210kg x 3 @8

230kg x 3 @9.5

3 x 210kg x 3 @8

Struggled on grip a bit with the 230! That's what you get for not picking anything heavy up for a month. The suit was cutting my legs fairly hard, which is odd for DLing. Not a bad first session back.

MG Floor Press + 25kg chains

5 x 75kg x 6 @8

SSB Oly Squat

2 x 100kg x 6 @7

3 x 110kg x 6 @8-9

[SoaringSwine]

Nationals - Week 6 of 16 - Friday

Plenty of DOMS all over my back coming into this. Made it tough to arch, but pretty good volume all around.

SSB Squat + 40kg chains

100kg x 4 @7

110kg x 4 @8

120kg x 4 @9

3 x 112.5kg x 4 @8

112.5kg x 4 @9

Felt good. The top set looked easy on the camera.

Bench + 25kg chains (Matt's setup)

75kg x 4 @7

90kg x 4 @9

5 x 82.5kg x 4 @8

82.5kg x 4 @9

Matt's setup quads, rather than triples the chains. Easier off the chest, harder at lockout. Quite liked it.

Snatch Grip DL

110kg x 5 @7

5 x 130kg x 5 @8

Tough on an already smoked back!

Video

Few clips from the last couple days:

[steak]

Good work Dave. Cheers for the vid. Looks like all is on track for the Nats 8) ...that is othervthan the usual feeling of "toastedness"

[Big john]

thats a sweet bench u guys have there! :grin: awsome vid