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

[Flamer]

Nice work on the PB SS, 10kg is a big jump up.

Interesting readin your comments about chains - I'm havin problems with my lockout. Left tricep failure.

[runveerun]

Well done on the squats! :clap: I'll have to have a rest after watching that!!

[Luigi]

nice squatting! how much do you think wraps add ?

[SoaringSwine]

Well done on the squats! :clap: I'll have to have a rest after watching that!!

Heh. The thing is maxing out is 3469384 times less taxing than my regular training!

Nice work on the PB SS, 10kg is a big jump up.

Interesting readin your comments about chains - I'm havin problems with my lockout. Left tricep failure.

It's been a while coming. Other than the comp I have attempted a squat max in a while. Glad to see the training is paying off.

As for you failing at lockout. Definately hit some partial ROM or accomodating resistance movements, they will bring it up to speed very quickly.

[SoaringSwine]

nice squatting! how much do you think wraps add ?

10kg max I'd say.

[teamfatboy]

Well done on the squats! :clap: I'll have to have a rest after watching that!!

:ditto: :clap: \:D/

That's a wicked lift SS, outstanding work.

[SoaringSwine]

Well done on the squats! :clap: I'll have to have a rest after watching that!!

:ditto: :clap: \:D/

That's a wicked lift SS, outstanding work.

Thanks TFB

Bench Press with Chains

Chains weighed 15kg. They were fully off the ground at lockout and mostly deloaded at the chest.

10 x 20kg + chains (for all weights)

5 x 30kg

5 x 40kg

5 x 50kg

3 x 60kg

3 x 70kg

1 x 75kg

1 x 80kg

1 x 85kg

1 x 90kg

1 x 92.5kg - fail

Actually failed on the chest. I think shoulders were bit beat up from yesterday's workout. I look forward to incorporating this into the programme .

Chin Up

3 sets of 4

Bent Over Row

10 x 40kg

10 x 60kg

3 sets of 10 x 70kg

EZ Bar Curl

3 sets of 10 x something

[teamfatboy]

Nice rows, SS...and that aggregate bench of 107.5 is pretty wicked too!

BTW, any idea where in Wellie I can pick up knee wraps?

[SoaringSwine]

Nice rows, SS...and that aggregate bench of 107.5 is pretty wicked too!

BTW, any idea where in Wellie I can pick up knee wraps?

Don't know of any shops. I got mine second hand.

For your purposes (I'm guessing you're just looking for some knee support?) you should probably pick up some knee sleeves from a pharmacy/sport store. I'm getting some soon.

[SoaringSwine]

Got up to some trouble last night and drank more than I should have. Consequently I haven't eaten a lot today but that's no excuse for missing training!

Squat

10 x 20kg

5 x 60kg

4 x 80kg

3 x 100kg

Just warming up raw. Hips were tender Monday's effort.

15 or so minutes later my crotch looked like this:

I bought some silky/satin material which helped the suit slide on a lot easier. Still a hell of an effort. Note where the freckle on my leg is compared to this photo of another attempt to get it on...

Much better!

Did a few squat with 100-120kg to get the suit on then...

1 x 140kg - suit straps down, no belt - near parallel

1 x 160kg - suit straps down with belt - about the same

1 x 170kg - straps up - quarter squat

1 x 180kg - " " - getting lower

1 x 180kg - " " - lower still, not too far off parallel, rep flew back up.

Hohoho. Looks like I should be able to incorporate the suit into my regular training now (straps down). I'll have an attempt at maxing in 5 weeks time or so. If it goes okay (and I get faster at putting it on), I might be able to have an attempt or two in at the CD champs.

Sled Drags

3 sets of 100 steps x 90kg

Chin ups

3 sets of 4

GHR

3 sets of 8

A1 Plank

3 sets of 45s

A2 Pulldown Abs

3 sets of 10 x 40kg

[two_phat]

those are some awesome squats man - cool to see a video up as well! More!

[SoaringSwine]

Thanks. There will probably be some more vids in the weeks to come...

Extras

First thing I did was try the "gravity boots", they are freaking intense... Here's a video of them (not me)

Quad set 1

CSR

3 x 10

GHR

3 x 8

Incline DB Press

3 x 12

Lateral Raises

3 x 12

Quad set 2

Dimel deadlifts

3 x 15

Box Pushups

3 x 12

Reverse Hypers

3 x 10

Situps on GHR

3 x 10

Comments

Early morning and very tired. Almost fell asleep.

[Laver]

Gravity boots - nice.

You got a pair or PH got some or whats the go?

I want something so I can hang upside down - uncompress the spine etc!

[SoaringSwine]

Gravity boots - nice.

You got a pair or PH got some or whats the go?

I want something so I can hang upside down - uncompress the spine etc!

They belong to Powerhouse. And yeah apparently that's what they're good for.

[Luigi]

iv always wanted to try those. never seen anyone using them though. nice squatting!

[poos_n_wees]

Geez, your legs have grown quite a bit SS - nice sweep :nod:

And a 175kg squat.. Freakin A !!!

[SoaringSwine]

Geez, your legs have grown quite a bit SS - nice sweep :nod:

And a 175kg squat.. Freakin A !!!

8) thanks, not that I know what a sweep actually is :shifty:

Just a light day today. Worked on some form stuff for squat.

Bench Press

5 x 50kg

2 sets of 4 x 60kg

3 sets of 3 x 70kg

Squat

5 x 80kg

2 sets of 4 x 100kg

3 sets of 3 x 115kg

DB Fly

3 sets of 10 x 20lb

Good Morning

3 sets of 5 x 50kg

Gravity Boot Abs

3 sets of something

[SoaringSwine]

Just realised that the novice bench comp is only 2 1/2 weeks away. So I had to do a shirt session today and will get another one in next week before deloading bench.

Bench Press

10 x 20kg

5 x 40kg

5 x 60kg

3 x 80kg

Add shirt (sz 42 Titan fury)

2 x 100kg - 3 board

1 x 110kg - 2 board

1 x 115kg - 1 board

3 sets of 1 x 120kg - to the chest

First rep was paused and went back up with a little bit of a grind. Other two reps were just touch and go to focus on getting in the groove on the way down. Thanks to the mastery of OB1 touching with 120 was reasonably easy, will be my opener. I think the plan will be 120 then 125 with the shirt riding up high, then final attempt pull the shirt down, add a belt and go for 130.

Deadlift

5 x 110kg

2 sets of 4 x 130kg

3 sets of 3 x 150kg

Felt gammy today. Still playing around with foot angle.

Seated DB Shoulder Press

8 x 35lb

8 x 40lb

8 x 45lb

8 x 50lb

5 x 55lb

GHR situps

3 sets of 10

At this point I was killing time so just did some random stuff...

JM Press

8 x 20kg

2 sets of 8 x 30kg

Tyre Flipping

230kg tyre - 10 flips in 45.88s

Was on track for ~42s time then had 2 shocking slow flips

[SoaringSwine]

Feel a bit sick today. Good thing workout was just an easy one. Back to the hard stuff next week, so hope I don't get worse.

Squat

5 x 80kg

2 sets of 4 x 100kg

3 sets of 3 x 115kg

Bench Press

5 x 50kg

2 sets of 4 x 60kg

3 sets of 3 x 70kg

DB Fly

3 sets of 10 x 20lb

[SoaringSwine]

Quad Set 1

Chin ups

3 sets of 5

GHR

3 sets of 8

JM Press

3 sets of 10

Pulldown Abs

3 sets of 10

Quad Set 2

WG Pulldown

3 sets of 10

Kettlebell Swing

3 sets of 10

Lat Raise

3 sets of 10

Prone Bridge

3 sets

[SoaringSwine]

Still kind of sick. Not sleeping well either.

Bench Press with 16kg chains

5 x 45kg

2 sets of 4 x 55kg

2 sets of 3 x 65kg

2 sets of 3 x 75kg - got the weight wrong, meant to be 70kg

3 sets of 3 x 70kg

Squat

5 x 80kg

2 sets of 5 x 100kg

5 sets of 5 x 115kg

Felt out of the groove today, slow too.

A1 DB Fly

3 sets of 10 x 20lb

A2 Chin ups

3 sets of 5

Press

5 x 30kg

2 sets of 5 x 35kg

4 sets of 4 x 42.5kg

[SoaringSwine]

Feeling a bit better today cold-wise. Adductors (thanks OB) are still pretty sore, but don't use them a lot during DLs so I was okay. Hamstrings were a bit iffy but once I got going I didn't really notice them.

3" Deficit Deadlift

3 x 105kg

2 sets of 3 x 125kg

4 sets of 3 x 137.5kg

Felt pretty good, weight moved fast.

Incline Bench Press

4 sets of 6 x 60kg

Rolling DB Extensions

4 sets of 10 x 25lb

Deadlift from boxes (3")

Works out as the same height as a mid shin rack pull, without all the clanging.

4 x 115kg

2 sets of 4 x 137.5kg

4 sets of 4 x 157.5kg

Really working on keeping my upper back tight. Bloody hard work, so tempting to let the shoulders roll forward and blast the weight up. But I think it's improving my upper back strength.

A1 CSR

4 sets of 10 x 25kg

A2 Pulldown Abs

3 sets of 10 x 40kg

10 x 45kg

Core feeling pretty strong recently .

Comments

Shirt session on Saturday! Then one week til the bench comp.

[Laver]

Looking good bro keep up the good work

[SoaringSwine]

Thanks L!

Bench Press

Upper back still sore from deadlifts on Thursday

Raw warm ups, then add sz 42 Fury...

1 x 100kg - 3 board

1 x 110kg - 2 board

1 x 115kg - 1 board

2 sets of 1 x 120kg - to the chest, both with pause and comp commands. Both went up pretty fast, first one hit the uprights so I just have to watch my setup on comp day.

2 sets of 1 x 125 - add belt, failed the first one. I touched too low and didn't get a good drive. Second one I touched in a better place, it slowed at two board but didn't stall and I managed to grind it out. Again comp calls etc.

Pretty pleased with this session. I'm confident to be able to touch and press 120 well enough. Hopefully with a bit of rest and being well rested/fed I'll be able to put up 130 or so next Saturday. Looking forward to it!

DB Fly

5 sets of 10 x 20lb

Squat

5 x 80kg

2 sets of 4 x 100kg

2 sets of 3 x 115kg

5 sets of 3 x 125kg

Chin ups

5 sets of 4

Comments

Cough still keeping me up at night. Getting really annoying. Sometimes it drags on for weeks for me. Better not this time :evil:

[SoaringSwine]

Squat

Raw warm ups, then put my sz 40 Centurian on. Accidentally got the legs up too high, and it felt extra tight today. Then because the legs were so high I wasn't getting as much support in the hole. Freaking annoying. Then when I came to get it off the pain was excruciating. Anyway...

Straps down...

3 x 120kg

3 x 140kg - getting near parallel

3 sets of 2 x 160kg - put belt on, not quite a parallel but getting close. All pretty fast back up.

Then a long time later...

Bench Press w/ 16kg chains

5 x 45kg

4 x 55kg

2 sets of 3 x 65kg

5 sets of 3 x 75kg - paused all the first reps

Pretty good. No more bench til Saturday now.

Wide stance box squats (westside style)

3 x 75kg

2 sets of 3 x 90kg

4 sets of 2 x 100kg

Took the oly shoes off and exchanged for flats

A1 DB Fly

4 sets of 10 x 20lb

A2 Chin ups

4 sets of 5