Squats forge Iron Gods...

[OnlyHuman]

Week/8 Day/ 1 B

Bench

110 x 5

100 x 5 x 3 sets

Decided to go back and take revenge on gravity and the bench press.

It went much better than in the morning...

[OnlyHuman]

Week/8 Day/2

Squats

Worked up to 140 for 8 reps

Bench

Worked up to 120 for a single

Chest supported BB row

4 sets of 8 reps

2 sets of 15 reps

Wide grip lat pull downs

3 sets of 10 reps

Wide grip straight arm lat pull downs

3 sets of 10 reps

Grip work...

Core ...

Sleep Enough hours, but woke up a few times for no good reason.

Stress Medium - High, got some assignments due. Sort of a steady stress.. grinding away at them the best I can.

Food Stepped up my game here... High protein, reduced coffee intake, reduced empty sugar intake as well... Prepping healthy meals in advance.... in calories surplus, but aiming to get it from healthy stuff (pending finances) A must for me to recover well....

Training Good 8/10. Squats felt on so I gave them a good go to see what reps I would get at 140. I wanted to video it ... Set it up than my mate (Who is in the same weight class doing the same comp as me ...) Offered to help and hold the camera ... after the set was done there was no video Funny, but suspicious! :pfft: :pfft: :pfft:

Bench was average, but no wonder after Monday's session.

I will set aside some time this week (once I handed in my essay) and register as a lifter. Very excited...

[OnlyHuman]

Week/8 Day/3

Squats Worked up to 160 x 2

Bench Worked up to 120 x 2

2 board Worked up to 120 x 3

Core...

Sleep Good

Stress Medium + I came down with an other cold :banging: Mainly clogged up sinuses and coughing.

Food Ok. Bodyweight is still between 79-80 trying to stay away from sugars like candy, cake, chocolate ... my vices really :oops: (need to be more disciplined...)

Training Ok, considering what is going on with the body 7/10. I so post to do some volume for deadlifts but decided against it. I think it was a smart decision, don't want to stress the body to much it has enough to deal with already.

Changed my foot position on the bench to avoid the irritation of the left hip. Its ok just have to be more switched on with my un-racking as I don't feel as stable at the top as with my other foot placing. Nothing major tho... It will work.

[OnlyHuman]

Week/7 Day/1

Squats

3 sets of 4 @ 120

Bench

4 sets of 5 @ 100

Accessory circuit stuff.... 4 rounds

- Front squat

- Good morning

- Foam hump

- GHR

Sleep Great (All I really done over the weekend ... sleep, eat, sleep more and eat more.)

Food Good

Stress Low but have a cold & cough.

Training Happy with today 9/10, especially when considering the cold that I am battling with.

Getting the paperwork done today....

[OnlyHuman]

Had to go to the doc... major sinus infection, with high temperature and headche that doesn't responds to medications.... on antibiotics... not sure when I can hit the weights again.... :pale:

[daveo]

aww poor attila... you want some tissues for your tears?

here, you can borrow my phone to call your mum

hurry up and get better... how am i supposed to get stronger without you telling me what to do? i might start doing curls in the squat rack or something stupid..

[OnlyHuman]

aww poor attila... you want some tissues for your tears?

here, you can borrow my phone to call your mum

hurry up and get better... how am i supposed to get stronger without you telling me what to do? i might start doing curls in the squat rack or something stupid..

Oh how nice of you to be so supportive my friend :pfft:

I am glad I have a shoulder to cry on when I am in need .... even if it is a boney one like yours

Not worried about you and the squat rack... you are probably one of the handful guys who squat deep enough in the gym...

[OnlyHuman]

Week/7 Day/2

Squats

150 x 1

120 x 5

Bench

115 x 1

100 x 5

Deficit snatch grip deadlift

160 x 5

Foam hump

2 sets of 15 reps

Core...

Sleep: Spent the last 3 days in bed.

Stress Medium plus I had a sinus infection from hell :x

Food Zero appetite and barely any food on Wed and Thu ... managed to get a few solid meals in yesterday but still lacked protein and nutritional value.

Training I resigned to the fact that I will have a shitty workout today due to what I have been battling this week but things went slightly better than I predicted. I felt significantly weaker and faded fast on squats and bench but the deficit deadlifts turned out ok. 7/10 considering the lack of food, the sinus infection that had me at high temperature and in general agony over Wed/ Thu ... Once the antibiotics kicked in I felt much better.

Slightly disappointed with the momentary set back and how it impacted my build up... I felt I was on target and things were pretty peachy ... Oh well, hope that this is just a speed bump and I bounce back fast.

Payed for my registration, and finally maned to send the forms in. Very exciting

[OnlyHuman]

Week/6 Day/1

Squats

Worked up to 130 x 5

Bench

110 x 1

100 x 6

Foam hump

4 sets

GHR

3 sets

Sleep: Good

Stress Low + The residuals of my sinus infection.

Food Excellent

Training ok, perhaps a 7/10. Still not back to 100% (no surprise there really...) still on antibiotics. Right now it feels like this sinus infection bumped me back a 10% in performance... Things that were easy only 10 days ago are a bit of struggle right now. Hope to bounce back by next week.

[OnlyHuman]

Week/6 Day/2

Squats

3s x 5r @ 130

Bench

4 x 4 @ 105

Sleep Ok

Stress Medium

Food Good (... or not ... apparently :? )

Training Top sets felt like a bit of a drag so 6/10.

I may go back for a second session today and throw in some back and grip work...

Sinuses cleared up, and finally finished with the antibiotics. I will start having some yogurt with pro-biotics. My non-existing gut flora will thank me I think... I weighed my self in the gym :? I was expecting to weigh in somewhere under 79 (I feel like I lost weight...) much to my surprise I was over 81 :-s I am planning to make the 83 kg class my home so I don't really need to "diet" as such (calorie surplus is fine by me...) or need a 6 pack really ... but I don't want to have my waist size growing out of proportion (with no increase in absolute strength) either. There has to be balance between those two... I need to re-evaluate my eating habits... :oops:

[OnlyHuman]

Week/6 Day/2 second (extra) session of the day

Squats

140 x 5

130 x 5

Seated cable rows 3 sets of 10

Wide grip lat pull downs 3 sets of 10

Straight arm lat pull downs 4 sets of 10

Some light DB biceps curls...

Grip work...

Training 7/10 Squats felt better than this morning... The rest was just a catch up session.

[OnlyHuman]

Week/6 Day/3

Squats

Worked up to 145 x 4

1 board

Worked up to 110 x 3

Medium grip BP

100 x 5/4/3/2/1

Deadlifts

160 x 8 singles

Training 7/10 ok I guess.

[OnlyHuman]

Week/5 Day/1

Squats

130 x 5

140 x 5

130 x 5

130 x 5

130 x 5

RDL

120 x 8

130 x 8

140 x 8

127 x 8

Box squats

100 x 6

100 x 6

90 x 8

90 x 8

Core...

Sleep Good

Food Average (BW @ 80)

Stress Medium

Training Nice and steady 8/10. Need to do a lot of work on shoulder flexibility/mobility.

[OnlyHuman]

Week/5 Day/2

Bench

Couple of singles @ 110 - 112.5

6 sets of 4 reps @ 95 - 97.5

Plate raises 3 sets of 10 reps

Chest supported BB row 5 sets of 6 - 15 reps

Rotator cuff work...

Sleep Below average

Food ok

Stress High

Training A bit below average, 6/10. Still not back to pre-sinus infection level...

[OnlyHuman]

Week/5 Day/3

Deadlift

150 x 2 x 2

160 x 2 x 2

180 x 2

170 x 2 x 2

Squats

120 x 4 x 4

GHR

4 sets of 8

Core...

Sleep Good

Food Bad :oops:

Stress High

Training 5/10. squats felt awful :-|

[OnlyHuman]

Week/5 Day/4

Bench

95 x 5

102.5 x 4

107.5 x 2

102.5 x 2 x 5

Close grip lat pull downs 4 sets of 10

1 arm DB rows 4 sets of 8

Reverse DB fly 3 sets

Grip work...

Sleep Not enough.

Food Good

Stress Medium

Training 6/10

[OnlyHuman]

Squats top set of 130 x 8 reps

Leg press 5 sets of 10 reps @ 200

GHR 5 sets of 8 reps @ bw

Core 3 sets of 20

Sleep Very good :pray:

Food Good

Stress Low - medium

Training Good, 8/10. Finally feel like my evil sinus infection and its residual effects are in the past now... It fucked my training up big time. Pretty pissed off about it actually :banging:

WARNING .... LONG RANT!!!!

I put some time aside on the weekend, and thought about where I am.... Where I like to be at my next comp.... and come to realize that I am pretty pissed off with my progress, and run-up to this comp. I can't blame anyone else for it than my self really :roll:

What I think... I know:

I am too keen to bust ass in the gym and end up over doing it ALL THE TIME! It turns out that my own motivation, and ego is my biggest enemy and obstacle in progressing. :oops: Must be more disciplined with planned de-loads.... need to get over my lack of consistency.

Goals for March raw comp... 18-19 weeks of preparation

Squat 200 which is a pipe dream for sure

Bench 130 (paused obviously) I done this in a comp before so I know I am capable if I don't end up sabotaging my self with program hopping or any other retarded decisions I usually make...

Deadlift 220 This is a tricky one. I done a 215 gym lift before but I was significantly heavier.

Flame away ... :flames:

[OnlyHuman]

Bench

67.5 x 8

90 x 6

95 x 5

102.5 x 3 x 4r

95 x 9

Close grip BP

3 x 10 @ 80

Chest supported BB row

4 sets of 10 reps

Close grip lat pull down

3 sets of 10 reps

DB curls...

Finished up with some shoulder mobility / flexibility work.

Sleep Good

Stress Medium

Food Good

Training Decent, 7/10.

[OnlyHuman]

Block 1 Week/1 Day/3

Squats

Top set was @ 135 x 7 reps

Deadlift

150 x 3

120 x 6 x 3

Deficit pulls

140 x 6 x 1

Foam hump

3 sets of 12 reps

Core...

Some shoulder mobility work before and after the session....

Sleep Could have done with an extra hour or so.

Food Excellent

Stress Medium

Training Good, 9/10. Squats and deads felt on today.

[OnlyHuman]

Block#1 Week/1 Day/4

Bench

90 x 6

95 x 5

102.5 x 2 x 4

95 x 9

90 x 10

2 board

120 x 2 x 3

115 x 3

1 arm DB row

34 x 20

40 x 12

Shrugs ... 3 x 10 more for grips than anything really.

Parallel grip lat pull downs

3 sest of 10 - 20

Bicep curls....

Shoulder soft tissue, mobility, flexibility work....

Sleep Not enough

Food Good

Stress Medium

Training Not bad, 7/10.

[OnlyHuman]

Block#1 Week/2 Day/1

Squats worked up to 142.5 x 6 reps. See video ...

Leg press 5 sets of 10 @ 210

GHR 5 sets of 8 reps @ BW

Core...

Sleep: Ok

Food: Way to much.

Stress: Like wise.

Training: Ok, a 7/10 I think.

Seems like squats are nearly back to pre-sinus infection levels. Clearly I still have a lot of work to do :think:

[Monarchking]

Squat 200 which is a pipe dream for sure

Bench 130 (paused obviously) I done this in a comp before so I know I am capable if I don't end up sabotaging my self with program hopping or any other retarded decisions I usually make...

Deadlift 220 This is a tricky one. I done a 215 gym lift before but I was significantly heavier.

pretty solid goals there mate, pretty good lifts. You will be using wraps for your squat in the comp?

[OnlyHuman]

Squat 200 which is a pipe dream for sure

Bench 130 (paused obviously) I done this in a comp before so I know I am capable if I don't end up sabotaging my self with program hopping or any other retarded decisions I usually make...

Deadlift 220 This is a tricky one. I done a 215 gym lift before but I was significantly heavier.

pretty solid goals there mate, pretty good lifts. You will be using wraps for your squat in the comp?

Yeah... What a dreamer huh :oops:

No, not planning to use wraps. Feels like a pipe dream right now....

[OnlyHuman]

Block#1 Week/2 Day/2

Bench

72.5 x 8

90 x 6

95 x 5

102.5 x 3x 4

95 x 10

Close grip BP

80 x 3 x 10

1 arm DB row

40 x 3 x 8

Sleep: ok

Food: good

Stress: Medium - high

Training: Ok, 8/10.

[OnlyHuman]

Block#1 Week/2 Day/3

Squats

Top set was 130 x 10

Deadlift

160 x 3

120 x 3 x 8

Deficit pulls

150 x 5 x 1

Foam hump

3 x 12 @ 40

Core...

Sleep Ok

Food Good

Stress medium

Training Good, probably an 8/10. Deadlift speed was good....