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

[SoaringSwine]

you bench has shot up lately, how come ?

Bench shirt bro.

And you can't talk AK!!

ahh so thats the secret, how much do you think that adds, like what would your 1rm raw be ?

Raw max is only around 100kg. Haven't really done a lot with the shirt but kind of got 130kg (wouldn't pass a meet but with a little practice I could do it easy). Most people don't get 30% out of their shirt (single ply at least) but I've got long arms so I can lock weight out easily, but struggle to get it off my chest. The shirt deals with the off the chest part for me .

[AK]

:grin:

[SoaringSwine]

Wednesday's training:

Modified Sheiko #37 Week 2 Day 2

Deadlift

4 x 110kg

2 sets of 4 x 135kg

4 sets of 4 x 160kg (suit on backwards)

Got some of my reps with a flatter back.

Press

5 x 30kg

2 sets of 5 x 37.5kg

5 sets of 4 x 42.5kg

Rack Pull ~4" below the knee

Not too far off the ground really.

4 x 110kg

4 x 130kg

2 sets of 3 x 150kg

5 sets of 3 x 160kg

Concentrating on keeping my upper back tight. Was bloody hard, constantly tempted to round it over.

Seated Rows

5 sets of 10 x 50kg

Pulldown Abs

3 sets of 10 x 40kg

[SoaringSwine]

Squat

5 x 80kg

4 x 100kg

2 sets of 3 x 115kg

6 sets of 3 x 122.5kg

Tired and knees sore. Found some good knee sleeves but have to wait til the shop orders another one in.

Bench Press

6 x 50kg

5 x 60kg

2 sets of 4 x 70kg

2 sets of 3 x 75kg - paused

2 sets of 2 x 80kg - paused

4 x 75kg

5 x 70kg

6 x 60kg

7 x 50kg

DB Fly

5 sets of 10 x 20lb

Cut the workout short there. Was knackered. Didn't want to make the session a complete waste of time so I attempted to put my new squat suit on. I spent 1 hour wriggling my way into it and managed to get the legs pretty high up, could even put the straps up myself! Still a long way from being able to get something to parallel but it's a start. Getting the damn thing off was a nightmare, we pulled the top down and I stood over a pin and pushed up. Because the seam had to flip over it was even more constricting on my legs, I was in agony. I ended up just going pushing through it until it came off.

[SoaringSwine]

Extras

GHR

5 x 8

Hanging Leg Raise

3 x 12

Weighted Plank

3 sets of 15kg for 30s

Landmine with long handles

3 x 10

Russian Twist

3 x 10

Reverse Hyper

3 x 10

Then I mucked around with some power cleans

[Laver]

Extras

GHR

5 x 8

Hanging Leg Raise

3 x 12

Weighted Plank

3 sets of 15kg for 30s

Landmine with long handles

3 x 10

Russian Twist

3 x 10

Reverse Hyper

3 x 10

Then I mucked around with some power cleans

Damn straight you should muck around with some Power cleans.

You training tomorrow? I'm free from around 9am - 11:30, then maybe 1-2, flicks a txt

[SoaringSwine]

Due to compulsive sport watching and early work starts I only got a few hours sleep last night. And I still have hamstring DOMS from Saturday . Didn't think this workout would be a good one but I was proved wrong.

Box Squat

5 x 80kg

2 sets of 4 x 100kg

3 x 115kg

3 x 125kg - suit bottoms on

5 sets of 3 x 145kg

For the 145kg sets... 2 were with straps up no wraps, 2 straps down with wraps and 1 straps down no wraps. It seems I'm getting way more out of wraps than I am with this old suit. All the more reason to get the new suit ready!

3 Board Bench Press

5 x 65kg

4 x 77.5kg

2 sets of 3 x 90kg

5 sets of 3 x 105kg

First 4 sets of 105 were to 3 board, they felt heavy but moved like an empty bar. The last set I changed to 2 board (as this was my old 2 board 3RM). Bar moved a bit slower but still very easy.

DB Fly

3 sets of 10 x 20lb

Wide Grip LPD

3 sets of 10 x 50kg

Squat

5 x 80kg

5 x 100kg

5 sets of 5 x 115kg

Bloody stoked! Hit a really good groove here and found the stance that works best for me. I was really forcing my knees out and all the sets were easy as! Very surprised I discovered this today. It came at a good time as I've been pretty disappointed with my squat recently. Hopefully this will improve my max.

Hanging Leg Raises

2 sets of 15

TLC

Some nice foam rolling

[SoaringSwine]

Deadlift

4 x 110kg

4 x 130kg

2 sets of 4 x 150kg

4 sets of 4 x 160kg

Bench Press

6 x 50kg

5 x 60kg

2 sets of 4 x 70kg

2 sets of 3 x 75kg

2 sets of 2 x 80kg

2 sets of 3 x 75kg

4 x 70kg

5 x 65kg

6 x 60kg

7 x 55kg

8 x 50kg

Rack Pull 10cm Below knees

5 x 100kg

2 sets of 4 x 125kg

4 sets of 4 x 150kg

Wore straps today for these (sick of the bar ripping my hands to shreds every week). I managed to keep my upper back much tighter today I think, pretty pleased.

Had to finish the workout there as I had to go.

[Mike Zero]

Some nice foam rolling

Bit of a contradiction there, I've never been on a foam roller that was nice

[teamfatboy]

Some nice foam rolling

Bit of a contradiction there, I've never been on a foam roller that was nice

Me neither - the best thing about foam rollers is when it stops! Rolling out ITB = mega-pain :shock:

[SoaringSwine]

I have a love hate relationship with my roller.

[SoaringSwine]

Pre Sevens Training

Early morning, not much food and no fun.

Bench Press

5 x 50kg

4 x 60kg

2 sets of 3 x 70kg

5 sets of 2 x 80kg - paused

Squat

5 x 80kg

5 x 100kg

2 sets of 5 x 115kg

4 sets of 4 x 122.5kg - meant to do one more set but knee was getting achy, and I couldn't be arsed.

Press

6 x 30kg

2 sets of 6 x 35kg

2 sets of 6 x 40kg - cut out 2 sets

Comments

Bleh. Slept 10.5 hours last night but still feel a bit rundown. Think I might deload and then reassess my training...

[SoaringSwine]

Had a bout of training ADD/woosieness, but OB gave me a cup of harden up and that sorted me out.

Squat

5 x 80kg

4 x 100kg

3 x 115kg

3 x 125kg - sz 42 cent. on (straps down)

2 sets of 3 x 145kg - wraps on - easy

3 sets of 2 x 152.5kg - straps up

Some reps were a bit shaky but overall very solid. I can't wait to get into a suit that gives me support, 200kg will fall.

Bench Press

5 x 50kg

4 x 60kg

3 x 70kg

2 x 80kg

Shirt on

3 x 100kg - 3 board

1 x 110kg - 1 board, not in the groove

1 x 115kg - 1 board

1 x 120kg - chest, shirt not on right, failed

3 x 130kg - 2 board

2 sets of 1 x 130kg - 1 board, first set shit but got it, second rep flew up

Squat

5 x 80kg

4 x 100kg

2 sets of 3 x 115kg

4 sets of 2 x 130kg

Pretty solid.

Comments

No time for assistance.

[teamfatboy]

Nice - I've been tracking the suit-on, suit-off, I guess I never fully appreciated what a difference it can make. Good work - and nice to see I'm not the only one who needs the Harden-up-Supps from time to time!

[poos_n_wees]

I have a love hate relationship with my roller.

Lol, mine's more a despise-despise relationship :pfft:

Nice squatting!

[SoaringSwine]

Bench Press

5 x 50kg

4 x 60kg

2 sets of 3 x 70kg

2 sets of 3 x 80kg

3 sets of 2 x 85kg - paused

Deadlift

4 x 110kg

4 x 135kg

2 sets of 3 x 155kg - first with no suit, second with

2 sets of 3 x 177.5kg

3 sets of 2 x 190kg

First rep of the first set at 190 the suit did some nasty shit to my nether regions... Had to take a little break to sort things out before the second rep. Form ugly as per usual in the suit but the weight went up easily.

Press

5 x 32.5kg

5 x 40kg

4 sets of 4 x 45kg

DB Fly

5 sets of 10 x 20lb

[two_phat]

Thats some good deadlifts man.

Bench Press

Deadlift

4 x 110kg

4 x 135kg

2 sets of 3 x 155kg - first with no suit, second with

2 sets of 3 x 177.5kg

3 sets of 2 x 190kg

First rep of the first set at 190 the suit did some nasty shit to my nether regions... Had to take a little break to sort things out before the second rep. F

lol :pfft:

[teamfatboy]

Thats some good deadlifts man.

:ditto:

Bench Press

Deadlift

3 sets of 2 x 190kg

First rep of the first set at 190 the suit did some nasty shit to my nether regions... Had to take a little break to sort things out before the second rep.

lol :pfft:

Kinda brings tears to the eyes :pale:

[SoaringSwine]

Thanks. And it definately wasn't a pleasant experience. In a month's time I'll get to see the results of these training cycles. Hopefully deadlift will be up around the 230kg mark clean.

[Laver]

Awww that cracks me up, you should have all that stuff on video, you'd have a great compilation.

Comes to mind at the moment...... you failing jump on bench; landing on coffee table, you falling over backwards while squatting, now this. It would be gold!

[SoaringSwine]

Awww that cracks me up, you should have all that stuff on video, you'd have a great compilation.

Comes to mind at the moment...... you failing jump on bench; landing on coffee table, you falling over backwards while squatting, now this. It would be gold!

It wouldn't have made the best video. All I did was put it down then

reposition" myself. And I'm never releasing that squat video.

[SoaringSwine]

Squat

5 x 80kg

4 x 100kg

2 sets of 3 x 115kg

6 sets of 3 x 130kg

Bench Press

5 x 50kg

5 x 60kg

4 sets of 5 x 70kg

17 x 70kg

Just for fun.

Comments

Did a bunch of accessory stuff. Bit of a deload next week and at some stage I'll do a 1RM with chains. Then next training cycle I'll incorporate that.

[soundsgood]

Excuse my ignorance but why do you use chains (apart from it looking and sounding cool :pfft: )

Is it to help the balance? How much do they weigh?

[SoaringSwine]

Excuse my ignorance but why do you use chains (apart from it looking and sounding cool :pfft: )

Is it to help the balance? How much do they weigh?

Na it's purely for looking and sounding cool!

Na not really. They also put more focus on the lockout in a progressive manner (i.e. the bar weighs more and more the further you push it up). It's good for increasing tricep recruitment and mimicking the effect of shirted benching better than doing board work.

[SoaringSwine]

I messed up. I'm 10 weeks out from comp not 9. So this week I'm not doing Sheiko, will do some 1RMs and some conditioning, then back to it next week.

Squat

10 x 20kg

5 x 50kg

4 x 70kg

3 x 90kg

2 x 110kg

1 x 130kg

1 x 150kg - add wraps

1 x 170kg - 5kg PB

1 x 175 - fail (didn't spread knees, hips shot up)

1 x 175kg - 10kg PB!!!

Press

Worked up to 60kg and failed, bleh.

3 sets of 10 x 40kg

Pulldown Abs

12 x 40kg

2 sets of 10 x 45kg

Video