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Aquarian's 531 odyssey

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AquarianIcon...01-05-2015 @ 12:37 
Member 2782, 456 posts
SQ 262.5, BP 195, DL 310
767.5 kgs @ 113kgs UnEq
Billytheold said:The ticket must be purchased by another who really likes you as a friend at the precise moment. You value perfection. The most unopportuned time is you best odds.


eh? Sounds like a daily horoscope - very cryptic!
AquarianIconSat BP / OHP Doubles02-05-2015 @ 22:55 
Member 2782, 456 posts
SQ 262.5, BP 195, DL 310
767.5 kgs @ 113kgs UnEq
Left lower back and hips were extremely sore yesterday. Could not bend over much at all getting a sharp pain. Luckily didn't impact the walking at all. Much better today but still quite sore and stiff.

BP

Warmups

20x20,40x10,60x6,80x4,100x3,120x2 - not great, all were a bit stiff and lacked speed. 120 felt like 140! Luckily back was not painful.

Working Sets

142.5x2,152.5x2,162.5x2 - ok.

172.5x2 - 2nd rep was quite slow.

182.5x1 - pretty slow. No point even attempting a 2nd.

Probably should have gone 2.5kg less on each set but I don't think it would've enabled me to get 2 with 180. So saved myself a probable grind on the last set.

OHP (narrow)

Warmups

20x10,40x6,60x3,80x2 - all ok. No back problems.

Working Sets

100x2,110x2,120x2 - all fine.

130x0 - felt light when I unracked it but bar went too far in front and only managed to get it above the head.

125x1 - had to lean back quite a bit but not too tough.

Should have gone for 127.5 rather than 130 but otherwise quite good.

Shrugs (narrow)

20x10,60x10,100x10,140x10(straps),180x10,220x6 - all ok despite rushing through them quite fast!

External Rotation

40x10,60x10,80x10,100x10,120x10 - had to rush these too as was getting late.

Unfortunately bench was probably affected by the back problem. I think it's just one of those transient pains that comes and goes pretty quickly and nothing serious. It's much better now so hopefully won't affect me on the next session.

Next up LBBS / Sumo doubles - aiming for 240x2 and 270x2.
AquarianIconMon LBBS / SUMO Doubles05-05-2015 @ 00:26 
Member 2782, 456 posts
SQ 262.5, BP 195, DL 310
767.5 kgs @ 113kgs UnEq
Luckily most of the pain in the left hip (not back as I first thought) had gone away. Slept pretty well too.

LBBS

Warmups

20x10,60x10,100x6,140x3,180x2 - other than having to do these in a rack I don't normally squat in (mainly due to the catches being too deep and not the right height) they all went well and no pain in the hip or anywhere!

Working Sets - back in my favourite rack!

200x2,210x2(belt),220x2 - all ok

230x2 - first rep lost tightness in the upper back and rounded over. 2nd made the correction and was fine.

240x1 - easy unrack, walk out and descent and then it all went pear shaped! A real good morning out of the hole. Either the legs or hips didn't fire or something else went wrong. Maybe rested a bit too much after the last set. Anyway 2nd rep was out of the question.

Sumo DL - after a longish break!

Warmups

60x6,100x4,140x3,180x2,220x1 - all fine, again no hip pain.

Working Sets

240x2,250x2,260x2 - ok, but all pretty slow.

270x1,270x1(straps) - both slow but an improvement over the last time I did this program.

Ok session still struggling a bit with the squats but improving slowly. Sumo is getting better too both technically and weight wise.

Next up CGBP and wide grip OHP doubles - may go for either 177.5x2 or 180x2 depending on how I'm feeling on the cgbp. OHP will probably aim for 120x2 and then maybe 125x1.
AquarianIconWed CGBP / OHP Doubles06-05-2015 @ 23:49 
Member 2782, 456 posts
SQ 262.5, BP 195, DL 310
767.5 kgs @ 113kgs UnEq
Slept well last night, not so much the night before!

CGBP

Warmups

20x20,40x10,60x6,80x4,100x3,120x2 - other than hitting the bench uprights a few times - was a little bit too far back on the bench I think and the Eleiko bar with it's thin sleeves is less forgiving - everything felt fast and easy.

Working Sets

140x2,150x2,160x2,170x2 - all easy.

180x1.95 - missed lockout on the 2nd by about 2in or less. 1st rep was really fast and easy. 177.5x2 would have been a gimmee but sod it I wanted a double with 4 plates!!! Next time...

OHP (Wide grip)

Warmups

20x10,40x6,60x3,80x2 - all easy.

Working Sets

100x2,110x2,120x2 - All fast and easy. Think I could've done 130 with a wide grip today!

Bent Over Rows (pronated)

20x10,40x10,60x6,80x6,100x6,120x5(straps) - all good, last set a bit niggly with the biceps.

External Rotation

40x10,60x10,80x10,100x10,120x10,140x10 - all fine.

Pretty exceptional pressing both horizontal and vertical! Good chance of hitting 190 on the cgbp next week and maybe 130 on the wide ohp.

Next up max effort week starts with the bar on the floor! Aiming for 285 strapless and 295 straps and then 240 on the hbbs.
AquarianIconFri DL / HBBS MAX09-05-2015 @ 00:23 
Member 2782, 456 posts
SQ 262.5, BP 195, DL 310
767.5 kgs @ 113kgs UnEq
Max week begins!

DL

Warmups

60x10,100x6,140x3,180x2,220x1 - all ok.

Working Sets

230x3 - good.

260x2 - ok.

285x0 - went up smoothly up to mid thigh and then stalled completely. Pretty much identical to last month except slightly higher before stalling.

285x1(straps) - and again no problems with the straps on - could've done 290 or even 295. Definitely not a grip issue just something I'm doing different when strapped. I think I need to film myself from the side without and with straps to try and work out the issue. I think it maybe because I'm staying on the heels too long and pulling back too much after getting over the knees rather than pushing the hips forward more and straightening out and putting the weight mid foot. Why it happens only without the straps is probably because with the straps on I don't need to focus as much on the grip and hence can react sooner and faster to changing the foot balance?

Would be a lot easier to just use straps all the time but I want to figure out what the issue is and if I can fix it before throwing in the towel. Might be worth starting with the shins right up to the bar rather than 1 inch away as I currently am since that is the one other thing I do when using straps. Something to consider.

HBBS

After a long rest!

Warmups

20x10,60x6,100x4,140x3,180x2 - good, fast descent and rise and no knee pain despite a relatively close stance and upright stance!

Working Sets

200x3 - first two were a bit wobbly but third was good.

220x2(belt) - both fine.

240x1 - easy and technically sound.

Excellent squats which rescued the session after the sub par deadlifts. If I can keep this up then 250 high bar should be on soon.

Next up BP / OHP max on Sun(!) - hoping for 195 and 130 if the hips and back and sleep all function well!
deleted2_20210523Icon...09-05-2015 @ 07:29 
Member 2606, 11453 posts
SQ 170, BP 117.5, DL 215
502.5 kgs @ 91.6kgs UnEq
deleted
AquarianIcon...09-05-2015 @ 15:22 
Member 2782, 456 posts
SQ 262.5, BP 195, DL 310
767.5 kgs @ 113kgs UnEq
kirkynick said:Good stuff going on, mate!


Cheers mate!

What's the external rotation exercise you do?


It's a hammer strength machine which can do both internal and external rotation, one arm at a time. Probably the best machine I've ever used and unlike the majority of machines out there actually do something better than what you can do with free weights alone. Definitely a shoulder saver - not had any shoulder issues in years since I started using it. Every gym should have one and everyone should use it regularly!
deleted2_20210523Icon...09-05-2015 @ 15:26 
Member 2606, 11453 posts
SQ 170, BP 117.5, DL 215
502.5 kgs @ 91.6kgs UnEq
deleted
AquarianIcon...10-05-2015 @ 21:10 
Member 2782, 456 posts
SQ 262.5, BP 195, DL 310
767.5 kgs @ 113kgs UnEq
kirkynick said:
Never heard of one of those before.
I'd be on it all the time if I had access to one.


If you're ever in Putney mate I'd be honoured to introduce the two of you Happy Apparently a very rare machine less than a hundred ever made. Here's a pic of it:

http://www.physicalculture.co.uk/#!Rotator%20Cuff/zoom/c1ekw/i...

Absolutely priceless machine worth its weight in gold - definitely helped to keep my shoulders healthy and pain free.
AquarianIconSun BP / OHP Max10-05-2015 @ 21:20 
Member 2782, 456 posts
SQ 262.5, BP 195, DL 310
767.5 kgs @ 113kgs UnEq
Sleep was a bit s**t last night but got a decent amount the night before so didn't feel too bad.

BP

Warmups

20x20,40x10,60x6,80x4,100x3,120x2 - all fine, no pain and good speed.

Working Sets

145x3 - easy

170x2 - fast but didn't feel quite tight.

195x0.98 - missed full lockout by 1 in or so. Partly technical as I lost tightness on the right side and tilted slightly to that side rather than push myself back and look straight up. Old instinctive flaw that comes up every now and then! Otherwise very fast up to that point.

OHP (Narrow)

Warmups

20x10,40x6,60x3,80x2 - all ok.

Working Sets

90x3 - easy.

110x2 - easy, despite the left wrist wrap coming off completely as soon as I started the first rep!

130x1 - piss easy - could have doubled it almost! 140 can't be too far but need to stay grounded and not get too carried away.

Shrugs (wide)

20x10,60x10,100x10,140x5,140x5(straps),180x10,220x8 - all good, strapless 140 was pretty good and only minor pain in the left forearm.

External Rotations

40x10,60x10,80x10,100x10,120x10,140x10 - all good.

Very good session despite the near miss on the bench - for a Sunday workout I'm happy with the strength especially the ohp.

Next up LBBS and Sumo maxes - 250 on the former and 280 strapless on the latter and maybe 285-290 with the straps.
AquarianIconTue LBBS / SUMO MAX12-05-2015 @ 22:43 
Member 2782, 456 posts
SQ 262.5, BP 195, DL 310
767.5 kgs @ 113kgs UnEq
Slept quite well the last 2 days!

LBBS

Warmups

20x10,60x10,100x6,140x3,180x2 - bit of knee pain on the 60's but not beyond that. All sets were fast and technically good.

Working Sets

210x3(belt) - all ok.

230x2 - first one went too much on the toes and 2nd over-corrected a bit too much. Speed was good though.

250x1 - Went down too slowly, stalled at the bottom and did a very nice gm out of the hole! Who needs quads to squat Happy

Sumo DL

Warmups

60x6,100x4,140x3,180x2,220x1 - all ok. No knee pain for once!

Working Sets

240x3 - easy.

260x2 - ok.

280x0 - got it moving off the floor but it went too far in front and I had to bail.

280x1(straps) - comfortable and probably could have done 290.

Well a good session despite the ugly 250 squat and missing the last strapless pull. If I can get my speed right descending on the squat then I should get 260 in a few months. Sumo is still progressing albeit slower now I'm closer to my peak. I think 300 by the end of the year is possible.

Next up last max session of this cycle. 190 cgbp would be great as well as a 130 wide grip ohp.
AquarianIconThu CGBP / Wide OHP MAX14-05-2015 @ 23:27 
Member 2782, 456 posts
SQ 262.5, BP 195, DL 310
767.5 kgs @ 113kgs UnEq
Sleep quality wasn't great last night partly down to the humid weather I think.

CGBP

Used the new Eleiko bar with the cut throat knurling!

Warmups

20x20,40x10,60x6,80x4,100x3,120x2 - all easy, no problems.

Working Sets

140x3 - easy.

165x2 - easy.

190x1 - very comfortable and locked out perfectly! 4kg pb and done miles better than that attempt! Surprised it was that easy was expecting to get it but not that easily. Maybe the new bar with the sharp knurling helped a bit.

OHP (Wide grip)

Also with the new bar!

Warmups

20x10,40x6,60x3,80x2 - all easy.

Working Sets

90x3 - easy.

110x2 - easy.

130x1 - leaned back a lot at the start but easily straightened out and locked it out comfortably. Equalled the wide grip pb!

2 out of 2 couldn't have asked for more!

Bent Over Rows (supinated)

20x10,40x10,60x6,80x6,100x6,120x4,120x5(straps) - all good except for the first set with 120 - should have strapped up here as grip was really marginal.

External Rotation

40x10,60x10,80x10,100x10,120x10,140x10 - all fine.

Awesome workout despite not sleeping great and a great end to the max week. Overall a great week other than the max strapless conv dl.

Speaking of the conv dl I think it's time to make some changes because progress has stalled and is even regressing so both programming and technique need tweaking.

I spoke with Rob about this a few days ago and I like his 10 singles approach. So I'm going to give that a shot. Also I'm thinking of trying a wider grip which I tried earlier in the year and I liked how it felt. I think keeping the hips lower at the start may work better for me as I struggle to lockout and straighten the back and I'm strong off the floor so it might be worth giving up a bit of strength off the floor to make the lockout easier.

Anyway I'll try this out over the next few weeks and months and see how it goes. Next up deads as above and hbbs - on the latter triples between 200 and 220 and will try and do a double with 230 as well.
ChrisMcCarthyIcon...15-05-2015 @ 09:22 
Lost his pen, then found his pen. #phew
Member 4899, 2956 posts
Nice work.

Deadlift plan sounds good - just watch out for the hands!
rob0210Icon...15-05-2015 @ 14:27 
Member 1723, 821 posts
SQ 280, BP 200, DL 330
810.0 kgs @ 110kgs UnEq
Post Edited: 15.05.2015 @ 14:32 PM by rob0210
Be interesting to see what happens with the deadlift. I go for 6-10 singles in 3 week waves, keeping the rest pretty short
AquarianIcon...15-05-2015 @ 14:46 
Member 2782, 456 posts
SQ 262.5, BP 195, DL 310
767.5 kgs @ 113kgs UnEq
ChrisMcCarthy said:Nice work.


Cheers!


Deadlift plan sounds good - just watch out for the hands!


Happy I haven't ripped anything in almost a month - must be a record for me!

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