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

[SoaringSwine]

Feeling tired and sore this morning...

Squat

5 x 80kg

4 x 100kg

2 sets of 3 x 115kg

2 sets of 3 x 132.5kg

Upper back wasted, I need to get a massage.

Bench Press

6 x 50kg

5 x 60kg

2 sets of 4 x 70kg

2 sets of 3 x 80kg

2 sets of 2 x 85kg

2 sets of 3 x 80kg

4 x 70kg

6 x 60kg

8 x 50kg - couldn't be arsed stripping the weights so didn't do it.

A1 DB Fly

3 sets of 10 x 20lb

A2 DB Tricep Extensions

3 sets of 10 x 20lb

B1 Seated Good Morning

5 x 40kg

4 sets of 5 x 60kg

B2 Pulldown Abs

5 sets of 10 x 45kg

Comments

I might take the next work out off. Recover a bit before maxing out.

[SoaringSwine]

Went to the physio today. Apparently I may have damaged some of the cartilage in my shoulder. I can't really afford to take a couple weeks off. So I'm just going to limit my benching to shirted bench and high boards.

Had my skills assessment today...

Squat

Raw warmups then put gear on...

3 x 120kg - straps down

3 x 140kg - straps down with belt

1 x 160kg - straps up, quite high

2 sets of 1 x 185kg - added wraps -both nearly parallel, first rep ugly, second much better

1 x 195kg - Better than the previous two reps.

I know I have a 200kg+ squat in me, just got to kept used to...

1) having such a heavy weight on my back

2) having the weight in a high bar position

3) trusting the suit and descending quickly

I think I made good progress in these areas today. Bit more practice in the suit and I'll be ready to tear it up at the comp.

Bench Press

Got Mike Zero's sz44 F6 so wanted to see if I could get 100kg to touch and leave it at that. Got 100 to touch pretty easily and an easy press. I may end up opening in this shirt and switching to the other at the comp.

Deadlift

Raw warmups then...

1 x 175kg

1 x 200kg - this will be my opener, flew up. Very pleased with my form.

1 x 220kg - Hips shot up so it was a bit ugly, but still pretty easy.

Just need to make sure I get my mental queues sorted before the comp and I'll have 230/235+kg.

[Luigi]

getting strong :nod:

[boostinggtir]

Nice work, so is it silty easier using straps or is it just a knee safety thing?

[SoaringSwine]

Thanks guys. Straps are the straps on my suit, they go over my shoulders. Wraps go on my knees, I feel more comfortable in them and they give me some power out of the hole.

[Laver]

Thanks guys. Straps are the straps on my suit, they go over my shoulders. Wraps go on my knees, I feel more comfortable in them and they give me some power out of the hole.

You squat in a hole? That's od. New PH innovation? Gotta watch that Warren fallah....

[SoaringSwine]

Thanks guys. Straps are the straps on my suit, they go over my shoulders. Wraps go on my knees, I feel more comfortable in them and they give me some power out of the hole.

You squat in a hole? That's od. New PH innovation? Gotta watch that Warren fallah....

Deeper than ATG, AIH (ass in hole).

Squat

3 x 80kg

2 sets of 3 x 95kg

2 sets of 3 x 110kg

4 sets of 2 x 117.5kg

4 Board Bench Press

3 x 75kg

3 x 90kg

2 sets of 3 x 105kg

6 sets of 3 x 120kg - last set to 3 board

Good to hold some heavy weights in my hand, should give me some confidence when using the shirt. No lift off too.

A1 Good Morning

5 sets of 5 x 60kg

A2 Bent Over Rows

5 sets of 10 x 60kg

Back pump.

Pulldown Abs

3 sets of 10 x 45kg

Comments

Good to have an easy day on squats.

[SoaringSwine]

Squat

3 x 80kg

3 x 95kg

3 x 110kg

Add suit - straps down

3 x 140kg

4 sets of 2 x 160kg

Bench Press

3 x 50kg

3 x 60kg

3 x 70kg

Add sz44 shirt

3 x 90kg - 1 board

5 sets of 3 x 100kg - chest

Shirt wasn't on quite right, failed the last rep of the last set. Some reps were good, others bad. Need to get better at hitting the sweet spot.

Squat

3 x 87.5kg

2 sets of 3 x 102.5kg

4 sets of 3 x 117.5kg

[SoaringSwine]

Last time I did this workout back in November it bloody killed me. Managed to get through it this time.

Deadlift to the knees

3 x 105kg

2 sets of 3 x 127.5kg

2 sets of 2 x 137.5kg

3 sets of 1 x 147.5kg

2 Board Bench Press

3 x 62.5kg

3 x 75kg

2 sets of 3 x 87.5kg

2 sets of 3 x 100kg

3 sets of 2 x 107.5kg

Deadlift

3 x 110kg

3 x 132.5kg

2 sets of 3 x 155kg - first set raw, seconded suited

5 sets of 3 x 175kg - hard!

[teamfatboy]

Last time I did this workout back in November it bloody killed me. Managed to get through it this time.

Deadlift

2 sets of 3 x 155kg - first set raw, seconded suited

5 sets of 3 x 175kg - hard!

Hard? I should say so - well done! :clap:

[SoaringSwine]

Last time I did this workout back in November it bloody killed me. Managed to get through it this time.

Deadlift

2 sets of 3 x 155kg - first set raw, seconded suited

5 sets of 3 x 175kg - hard!

Hard? I should say so - well done! :clap:

Not so hard in itself. The fact that it's at the end of the workout is the killer!

[SoaringSwine]

Training on Saturday 11/4 up in Otaki. Plates were a mixed bag so numbers listed are rounded to the closest 2.5kg.

Bench Press

3 x 50kg

3 x 60kg

2 sets of 3 x 70kg

5 sets of 3 x 82.5kg

Squat

3 x 80kg

3 x 95kg

2 sets of 3 x 110kg

5 sets of 3 x 125kg

DB Fly

5 x 10

Good Morning

5 sets of 5 x 50kg

Front Squats

3 sets of 10 x 50kg

[SoaringSwine]

Squat

Raw warmups then added size 40 suit

3 x 140kg - straps down

3 sets of 2 x 160kg

1 x 180kg - straps up, wraps on

180kg got to depth according to the spotters and it went up in a flash! Very pleased.

Bench Press

Shoulder still giving me grief, after the comp I'm going to give it a couple week off then ease it back into work. Noone else in the gym when I came to bench. Benching with a shirt without a spotter isn't fun.

Raw warmups then added sz 44 shirt

3 x 90kg - 1 board

3 sets of 2 x 100kg - chest, pretty ugly

Then someone came in so I got some lift offs!

2 sets of 1 x 105kg - smoked! Easy as.

Then I put on my sz 42 shirt. Hard putting it on by myself, wasn't on properly really.

1 x 120kg - touched too low, but still got it up

[SoaringSwine]

Got my soft suit, so I trained in that today.

Deadlift

3 x 100kg

2 sets of 3 x 130

2 sets of 3 x 150kg

5 sets of 2 x 160kg

Shoulder rehab

Bunch of hangs, high rep lat pulldowns, high rep bench and scap work.

Won't be benching again til the comp, give the shoulder as much time as possible to heal.

Random lifts

Stuffing around with the young ones. My personaly favourite was the "bent lift" - stand a barbell upright, then bend yourself over sideways so it's on your shoulders then stand upright. I did 60kgs but Matthew and Quigley couldn't!

[SoaringSwine]

Just some squats up to 117.5kg today. I'm meant to have a couple more sessions before the comp but I think I'll miss them. Need to get over this damn cold.

[SoaringSwine]

Here's a 185kgsquat I did about a month ago. Did 195kg afterwards which was better, but by that stage my camera had died. Only just found my camera charger again, hence only just uploading this.

It's my opening weight, a tad high there. Will have to make sure I bury it on Saturday!

[Laver]

You're going to absolutely smash 1200Lb tomorrow bro. Go hard and don't forget the vids! I'll be holding out!

[SoaringSwine]

Yep don't worry it will definately be recorded. Thankfully this time we have an older cameraman, so hopefully no missing lifts!

[SoaringSwine]

OK, the write up...

I bombed on bench. I could list plenty of excuses, but I could also list plenty of things I just plain stuffed up. Basically due to injury and other issues I've been in a bench form slump for a couple months. I gambled by not benching for two weeks before the meet. I think my shoulder is okay now, no pain. But I just lacked practice in the shirt. Anyway... on to the meet in general...

I weighed in at 88.1kg, down about 3.5kg. Home scales must be weighing heavy. I think I suffered from this as my gear was quite loose and I felt generally weaker in my warmups.

Squat:

185kg WWW - much tougher than it was a couple weeks ago, but went up fine

195kg WWR - Very tough, almost lost it tilting forward but managed to recover, again had done it much easier than before

200kg RRR - Right knee floated in in the hole, lost it. Originally I wanted this to be my second attempt, but not today.

Depth was good, which was a positive, but suit was definately loose and I felt weak. After my second squat I began getting a pain behind my eye and was feeling lightheaded.

Bench

Wore my loose shirt, failed 107.5kg 3 times for various reasons. Very frustrating.

Deadlift

Warmups felt like rubbish...

200kg - easy

220kg - pretty easy

227.5kg - stuffed up my form and rounded a lot, but managed to stop myself hitching and locked it out

Whites all round, I was feeling pretty s*#t by this stage but my anger got me through it. Glad to get 500lb officially.

Aside from me bombing, was a very cool comp. The mohawks were out in force and we put in a pretty good showing, a few big PBs and total increases all around, 'cept for me of course.

Where to from here?

Well due to family commitments I can't go to Nationals anyway, so the rest of the year is going to be dedicated to getting my raw strength up and bulking up to the 100s. I hope that extra 10kg goes on my upper body, my bench will thank me for it.

Anyway, back to the gym on Tuesday. Just mucking around this week, bit of GPP and random stuff. Then on to 5/3/1 next week, with a lot of focus on some hyperthrophy training for the next 4-5 months at least.

Live, learn and overcome!

[teamfatboy]

Nice report SS - sorry to hear about the bench, but injuries will mess with you at the worst of times, like the critical phase of your build-up.

Like the final line - great attitude.

[SoaringSwine]

Just a cheeky little home training session today.

DB Curl

4 sets of 15ish

DB Front Raise

3 sets of 10

DB Side Raise

3 sets of 10

Pushups on knuckles

3 sets of 15

[SoaringSwine]

Nice report SS - sorry to hear about the bench, but injuries will mess with you at the worst of times, like the critical phase of your build-up.

Like the final line - great attitude.

Thanks TFB. I'll just make sure I get everything right next year.

[SoaringSwine]

Starting the 5/3/1 split this week but only doing assistance. Next week I'll start the main event.

Squat Day

Front Squats

5 sets of 10 x 55kg

Weight stupidly light for my legs, but challenging on my core due to fatigue from Saturday.

Reverse Hypers

3 sets of 10 x light weight

Will normally do this as a strength builder but just wanted to get a bit of blood flowing in the back today, still pretty stiff. Manage tomorrow though \:D/ .

Weighted Planks

10kg x 30s

15kg x 30s

20kg x 30s

Then Matt decided to show off by doing 50kg for 30s, I ended up following suit. I thought I'd just do it for 10s but ended up doing the full 30. That was hard.

Comments

Bench stuff on Thursday definately. But I'll probably only get one session in on the weekend due to uni commitments. I think I'll do the OHP rather than the dead assistance.

[GreekAdonis]

Nice work at the comp SS. :clap: You little guys put my lifts to shame! Even the girls put my lifts to shame! :oops:

[SoaringSwine]

Nice work at the comp SS. :clap: You little guys put my lifts to shame! Even the girls put my lifts to shame! :oops:

Cheers GA. Strong girls and small guys are all the motivation I need to get stronger. There are some stronger manlets and women out there!