Completing the Tetralogy
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slimsim02/04/19 @ 17:52
Post Edited: 11.04.2019 @ 22:30 PM by slimsim
Back squatwarm up - good mornings, high-bar squats, lunges, more squats
70x6+6
120x4
140x1
150x1
160x5+5+5+5+5 2:15min rest - hard!
Bench
Bar x10+10
60x7
75x5
87.5x2+2+2+2+2+2 1:20-min rest - good
Bent over row
60x8+8
75x8
87.5x8+8+8 2-min rest - last 3 reps on final set weren't quite full reps. Need to back weight off a little.
Done - hard tonight
Noticed on squats that as I reach the bottom position my hips swing over to the left a little. Doesn't cause me any problems (yet) but can't be good for long term health. That'll teach me for never stretching. Gonna focus on just doing maybe 10-mins a night, especially the hip flexors, hips and quads as these are all really tight.
Ribs still sore on left side so struggling to push my breath out on squats to tighten my core.
slimsim02/04/19 @ 17:55
Wayne_Cowdrey said:f**king hell Simon! I've been worrying about you since that post!
Sorry Wayne, it was in poor taste, I know. I just couldn't help myself. Thankfully I'm A-ok
PeteHodgson said:Omg! Opened this thread earlier and read that you'd lost your leg. After driving to the hospital about an hour ago to bring you grapes and condolences I was puzzled that they had no record of anyone being admitted following a car crash and losing their leg. I kicked off big time and demanded they check again. Imagine my embarrassment when I checked the forum only to find out it was a hoax! I'm going to leave now. Wonder how much the car parking will cost me?!
Ha, in Preston hospital the number plate recognition system probably isn't working so it won't have cost you anything. Hope you enjoyed MY grapes
sd1656 said:Tbh I would have been releived that I wouldn't ever have to worry about squatting again!
I'd be devastated. It's about the only thing I'm half decent at! Half being the operative word.
slimsim05/04/19 @ 18:15
Back squat
warm up - font squats/good mornings/overhead press/lunges/back squats
bar x8
60x8
100x6
130x4
150x3
160x2+2+2+2+2 1:20min rest - easy and moving well
Bench
Bar x10+10
60x8
75x4
87.5x6+6+5(f6)+5(f6)+4(f5) - 2:15min rest. DAMN! That was disappointing. On the 4th and 5th sets I even paused for a shorter period. Not sure whether this is a total fail or not but we'll see over the following weeks. This was actually the biggest volume session so from now on it's increasing weight and lessening sets. I actually think the 4 5's in 3 sessions time with 90kg will be easier than this and I don't expect to fail them but we'll see.
Deadlift
60x5
100x5
130x5
142.5x3+3+3+3+3 - 1:30min rest - easy
Planks
1:15min on
1:00min rest
4 rounds
DONE
Onwards and upwards
warm up - font squats/good mornings/overhead press/lunges/back squats
bar x8
60x8
100x6
130x4
150x3
160x2+2+2+2+2 1:20min rest - easy and moving well
Bench
Bar x10+10
60x8
75x4
87.5x6+6+5(f6)+5(f6)+4(f5) - 2:15min rest. DAMN! That was disappointing. On the 4th and 5th sets I even paused for a shorter period. Not sure whether this is a total fail or not but we'll see over the following weeks. This was actually the biggest volume session so from now on it's increasing weight and lessening sets. I actually think the 4 5's in 3 sessions time with 90kg will be easier than this and I don't expect to fail them but we'll see.
Deadlift
60x5
100x5
130x5
142.5x3+3+3+3+3 - 1:30min rest - easy
Planks
1:15min on
1:00min rest
4 rounds
DONE
Onwards and upwards
slimsim08/04/19 @ 23:12
Post Edited: 21.04.2019 @ 18:55 PM by slimsim
Back squatWarm up - quick one
60x10+10
100x8
120x5
135x3+3+3+3
Bench
Bar x10+10
60x8
72.5x3+3+3+3
Deadlift
60x5
100x5
140x5 (belt on)
160x1
170x6+6+6+6+6+6 - really hard on hands and tore a couple of calluses on my right hand.
No phone so couldn’t time my rest periods - not too concerned as squats and bench were both light tonight.
Done
slimsim11/04/19 @ 22:42
Post Edited: 15.04.2019 @ 18:22 PM by slimsim
Back squatwarm up - squat x10, overhead press x10, good mornings x10, lunges x5, x2 (except lunges)
60x10+10
100x8
130x6
150x3 - belt on
160x6+6+6+6+6 2:15min rest - sickening! Really took it out of me. Did these barefoot as I’d been discussing the use of oly shoes with one of the coaches. Definitely worked my glutes and hamstrings, in fact, tweaked my right hamstring which MUST mean it was working harder than normal as I normally feel nothing in them!!! (Bro science 101)
Bench
Bar x10+10
60x8
75x6
87.5x2+2+2+2+2+2 1:15-min rest - cut rest by 5secs and added extra rep on each warm up. Ok but definitely drained from squats.
Bent over row
60x8+8
70x8
80x8+8+8 1:30-min rest - decent form but still knackered
Dumbell Curls
14x12+8(f9)
Much harder doing then together rather than alternating arms.
Done - glad this one was over!!
Also looking forward to starting ramping the weight up as of next week.
slimsim15/04/19 @ 18:28
Post Edited: 24.04.2019 @ 17:03 PM by slimsim
Back squatwarm up - squat, good morning, overhead squat, front squat
60x6+6
100x6
130x4
150x1 - super easy
165x3+3+3 2:00min rest - belt & knee sleeves on! EASY!!
Bench
Bar x10+10
60x8
80x3
90x5+5+5+5+5 3:00-min rest - hit all reps fairly easily - probably due to extra rest as I didn't want to miss any after the last heavy session
Deadlift
60x5
100x5
140x3
157.5x2+2+2+2 1:45-min rest - no belt but did use straps as hands still a little torn up
Single arm tricep pressdown
8.75 x10r10l x3 - last set was hard on right arm. Big, big strength difference
Planks
1:20min on
1:00min rest
4 rounds - really hard
Stretched - concentrated on quads, hip flexors, hips and hamstrings
DONE
slimsim21/04/19 @ 19:05
Post Edited: 24.04.2019 @ 16:53 PM by slimsim
Back squatWarm up - squat, overhead press, good mornings, lunges
Bar x10+10
60x6
100x4
130x3
150x2+2+2+2 2:00min rest, easy
Bench
Bar x10+10
60x8
80x2+2+2+2 1:30min rest, also easy
Deadlift
60x5
100x5
140x4 (belt on)
160x3
177.5x5+5+5+5 3:00min rest. Really tough on hands. Callous on right hand kept feeling like it was gonna tear open.
Planks
1:00min on, 30secs off
X5 rounds - tough
Alternate dumbbell curls
12x10
16x10
20x6
Done
This was yesterday and today I’m feeling properly beat up. Hips really pretty sore and I have doms in my glutes (and quads) for the first time in years!!
slimsim24/04/19 @ 17:02
Post Edited: 02.05.2019 @ 18:58 PM by slimsim
YesterdayBack squat
Warm up - lunges squat, overhead press, good mornings
60x6+6
100x6
130x5
150x5
167.5x5+5+5+5 3:00min rest, not too bad - I do feel like I'm cheating wearing knee sleeves AND a belt. It's almost equipped lifting for gods sake!!
Had to leave at this point as the missus had decided to suddenly fall ill and was puking and s**tting every 5-mins!!! I know I deserve to go to hell for saying this, but I did say it to her face. I'd appreciate it if she'd fall ill BEFORE I've set off to the gym!
Today
Bench
Bar x20+20 + 12 overhead press
50x8
70x6
80x4
90x3+3+3 2:00min rest, a bit harder than it should have been in all honesty
Rack pull Well under the knee so probably an 18in pull or thereabouts
60x5
100x5
180x3 - belt on from here
210x2
230x1+1+F 3:00min rest - Aaron had said these could be pretty high so I was probably expecting too much. I'll be going even heavier in 10-days and then again 10-days after that working up to a max of 125% of my 1rm at the start so I'll defo need to work from a higher platform going forward as these really were maximal lifts.
210x2 - really bloody hard
Planks
1:45min on, 1:00min off
X3 rounds - really tough
Done
slimsim29/04/19 @ 10:15
Post Edited: 08.05.2019 @ 12:48 PM by slimsim
Friday 26thSquat
Warm up - good mornings x10, suqat x10, overhead press x10, front squat x10 X2
60x8
100x8
130x5
150x4
165x3+3+3 3:00min rest - no belt or sleeves and still not too hard
Bench
Bar x10+10
60x6
80x4
90x1
97.5x3f4+4+3f4 3:15min rest. Worrying! This makes me feel like I've not really improved my bench in the last 10-weeks, or only in the most minimal way. Need to consider moving my hands in a little I think. It's a shame as I feel like both my squat and deadlift are improving quite a bit.
Deadlift
60x5
100x5
140x3
157.5x2+2+2+2 1:30min rest - no belt. The heavy "rack pull" session from the other day was still definitely in me a little so these were harder than they should have been.
DONE
Back to normal hopefully from Monday with sessions on a monday and thursday and that's that. That said, now the weather is getting a little nicer I'm thinking of doing just a little work in my garage. I've got a decent bar and 2x20kg bumper plates so could do snatches and little clean & jerks, just to make me burn a few calories up.
slimsim30/04/19 @ 11:23
Post Edited: 30.04.2019 @ 11:23 AM by slimsim
last nightSquat
Warm up - good mornings x10, squat x10, overhead press x10, lunges x5 X2
60x8+8
100x6
130x4
150x2+2+2+2 1:30min rest - no belt or sleeves. Easy but I do need to start stretching more at home as I feel tight.
Bench
Bar x10+10 (have repositioned little finger on rings (not a competition bar so not 100% sure where they'd be on a comp bar
60x8
70x4
80x2+2+2+2 1:30min rest (remember to lower bar to just under pec as sometimes it's not in a great position) Narrower grip does seem to help a little but that could be the placebo effect.
Deadlift
none of the instructors were in the gym (unusually) so had no proper belt and couldn't access one of the proper deadlift bars
60x5
100x5
140x5 (put s**tty belt on - better than nothing.......just)
170x3
187.5x4+4+4 3:00min rest - no belt. Shorts with bar legs do NOT make it easy to deadlift, FACT!
Planks
1:00min on
30secs rest
5 rounds
Alternate dumbell curls
12x10
16x10
20x7(just) had to use just a little bit of body english on these but overall still decent form
DONE
Looking forward to the heavy squats on Thursday!
slimsim02/05/19 @ 19:03
Post Edited: 14.05.2019 @ 09:41 AM by slimsim
Back squatWarm up - good morning x10, squat x10, overhead press x10, lunges x5 X2
60x8+8
100x8
140x6
160x3
177.5x4+4+4 3:00min rest, not too bad (8/10 effort) - no sleeves and a crappy belt so pretty pleased with these
Bench (remember, slightly narrower grip with pinkies on rings)
Bar x10+10
60x8
80x5
90x3+3+3 2:00min rest (8/10 effort)
Rack pull just over knee so probably about 21in
60x5
100x5
150x5
200x2 (crappy belt on from now)
220x2
242.5x1+1+1 2:00min rest (9/10)
Planks
1 round max time - 2:30min
Done
slimsim08/05/19 @ 12:54
Post Edited: 17.05.2019 @ 10:22 AM by slimsim
SquatWarm up - good mornings x10, squat x10, overhead press x10, lunge x5 X2
60x8+8
100x8
130x6
150x5
165x3+3+3 2:30min rest - no belt or sleeves and still not too hard - also cut rest down by 30secs from last session and the 130/150 warm up each had an extra rep.
Bench
Bar x10+10
60x6
80x4
95x2
102.5x3+2f3 3:00min rest. Better than the last heavy session as these reps were at least paused. Given me a bit more confidence that I will hit the MASSIVE 115 in 3 weeks
Deadlift
100x5
140x3
157.5x2+2+2+2 2:00min rest - no belt. Didn't feel great, in fact they were average at best. Friday's heavy session will definitely include a belt and I'm still confident I'll hit the 200 for 2 3's.
Planks
1:30min on
1:00min rest
4 rounds
DONE
slimsim11/05/19 @ 18:44
Post Edited: 21.05.2019 @ 10:42 AM by slimsim
SquatWarm up good morning x10, squat x10, overhead press x10, front squats x10 X2
60x10
100x10
130x7
150x2+2+2+2 1:30min rest - no belt, no sleeves
Bench
Bar x10+10
60x
80x2+2+2+2 1:30min rest. - easy
Deadlift
70x5
120x5
150x3
180x1
200x3+3. Didn’t time rest 8/10 - probably got another rep each set relatively comfortably.
Alt dumbbell curls
12x10
16x10
20x7(+1 @14) 2:30min rest
Planks
2:00min on
1:00min rest
2 rounds - really hard these
Done
slimsim14/05/19 @ 09:49
Post Edited: 24.05.2019 @ 09:56 AM by slimsim
Back squatWarm up - good morning x10, squat x10, overhead press x10, front squat x10 X2
60x10
100x6
140x5
170x2 - belt on
187.5x3+3 3:00min rest. Hurt rib on last rep, felt something pop. This morning it felt ok but after dropping the kids at school I suddenly got a pain in my back, similar to when I hurt it a few years ago. I've taken some ibuprofen and will keep my fingers crossed!
Bench
Bar x10+10
60x6
80x4
90x3+3+3 2:00min rest
Rack pull over knee so probably about 21in again
60x5
110x5
160x4
210x3 belt on
235x1
252.5x1+1+1 2:00min rest (9.5/10)
Planks
1:30min on
45 secs rest
4 rounds - hard (extra 25sec rest on last round due to not keeping an eye on the timer and being on facebook
Done
Hope the back eases up before the next heavy deadlift or squat session, or even bench for that matter.
PeteHodgson14/05/19 @ 16:03