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Aquarian's 531 odyssey

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AquarianIconFri DL 3x2 / HBBS28-08-2015 @ 23:04 
Member 2782, 456 posts
SQ 262.5, BP 195, DL 310
767.5 kgs @ 113kgs UnEq
Conv DL (Wide Grip)

First time doing conv with the Eleiko Comp Bar!

Warmups

70x8,100x6,140x3,180x2,220x1,240x1 - all good and absolutely no grip problems!

Working Sets

250x2 - ok.

260x2 - better.

270x1,1 - waited about 2mins between reps.

275x0.9 - about 3in short of lockout, grip was going.

Not bad I thought before starting I could do 270 for 1 with a wide grip and managed 2. I think I can get 280 to 285 with a narrow grip next week. I really like using this bar only slightly harder to grip and in some ways being thicker it's better as it moves much less in the hands and is easier on the skin.

HBBS

20x10,60x6,100x4,140x3,180x2,200x2,220x1(belt) - used a narrow stance, back vertical and head up with a very short pause at the bottom. Bit of pain starting off in the groin but it got better as it warmed up and was fine in the end. 220 was fairly easy, could have done 3.

Decent session. Next up BP 3x3 - 150,160 and 170 - and ohp narrow 3x2 hopefully up to either 125x2 or the elusive 130x2.
AquarianIconSun BP 3x3 / OHP 3x230-08-2015 @ 21:00 
Member 2782, 456 posts
SQ 262.5, BP 195, DL 310
767.5 kgs @ 113kgs UnEq
Slept poorly and had a very dodgy tummy!

BP

Warmups

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

Working Sets (all paused & unracked without help)

150x3 - ok.

160x3 - ok.

170x3 - good, could've done 4.

Pretty awesome - virtually no pec pain, even un-racking without help. If I can keep this up should get 190-195 paused next week.

OHP (narrow)

Warmups

20x10,40x6,60x3,80x2,100x1 - all good.

Working Sets

110x2 - bit slow.

120x2 - better, loosened the belt a notch.

125x1,1 - Did the 2nd after about 2-3 mins.

Stalling a bit on the ohp, possibly due to all the paused benching beforehand.

Shrugs(wide)

20x10,60x10,100x10,140x5,180x10(straps),220x10,240x6 - better than usual, didn't use belt just focused on keeping the core really tight and back was fine.

Excellent session. Next up Sumo DL 3x2 - hopefully up to 270. I have a bit of soreness in the right hand from the last DL session but it was fine when using the grippers so hopefully will be ok in 2 days. I may also try some front squats afterwards.
AquarianIconTue Sumo DL 3x2, FSQ, HBBS02-09-2015 @ 00:29 
Member 2782, 456 posts
SQ 262.5, BP 195, DL 310
767.5 kgs @ 113kgs UnEq
Sumo DL

Warmups

70x8,100x6,140x3,180x2,220x1,240x1 - all except 240 were ok. 240 felt like 340!

Working Sets

250x2 - slow.

260x2 - slower!

270x0,0,1,0,1 - first two attempts went nowhere not even moved 1mm! On the 3rd attempt I tightened the belt 1 notch and fired myself up a bit and the bar suddenly flew up. The 4th attempt I tried with a supinated right hand and it went nowhere. On the 5th I went back to pronated right and it went up slowly but got it.

Weird - pronated right hand seems to be stronger on sumo vs supinated right on conventional. I think I was just weak today - right hip was a bit niggly today and yesterday while walking. Grip was fine just had no power off the floor at all.

Front Squats

Hadn't done these for years and it was obvious why! I used the sting ray harness and it was a lot better than standard cross hand (forget about clean grip not happening!) but as the weight got heavier it became almost impossible stopping the bar sliding down the arms and I have some nice red marks on the biceps and shoulders now!

20x10,40x6,60x6,80x5,100x5,120x1 - last set the bar just slid down straight away and it was almost a zercher squat!

Good news was virtually zero groin pain so I will try and keep doing these and hopefully slowly increase the weight and improve my tech. Worth doing them to strengthen the quads and help me do the back squats more vertically and take the strain off the groin which is partly caused by leaning forward too much.

HBBS

120x2,140x3,160x2,180x2,200x2(belt) - I kept the head and chest up and this was much better for the groin.

Interesting workout not great in terms of strength but learned a few new things so not an unsuccessful one.

Next up CGBP 3x3 - would be great to get 170x3 paused with a close grip - and then ohp (wide) probably up to 125x2.
AquarianIconThu CGBP 3x3 / OHP (Wide) 3x203-09-2015 @ 22:19 
Member 2782, 456 posts
SQ 262.5, BP 195, DL 310
767.5 kgs @ 113kgs UnEq
CGBP

Warmups

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

Working Sets (all paused)

150x3 - good.

160x3 - good.

170x3 - ok, 2nd rep was a bit slow but was feeling so confident went for the 3rd which was a bit of a fight but got it locked out.

Very pleased with that - I think my best tng cgbp is 170 and I matched that pausing every rep. I must be close to a 190 paused cgbp.

OHP (wide)

Warmups

20x10,40x6,60x3,80x2,100x1 - all ok.

Working Sets

110x2 - ok.

120x2 - ok.

125x1,0,1 - missed the 2nd rep above the head, waited 2-3 mins and got the 3rd with a bit of lean back.

Not too bad - hopefully next week will try a pb of 137.5kg or more.

Bent Over Rows (supinated)

20x10,40x10,60x6,80x6,100x6,120x5,130x5(straps) - again grip was stronger on the 120's which I attribute to using the Eleiko bar on the deads.

Another good pressing session! Next up DL Max attempt - 280+ with the Eleiko bar will be the aim - and then more FSQ/HBBS afterwards.
AquarianIconSat DL MAX / FSQ / HBBS05-09-2015 @ 23:58 
Member 2782, 456 posts
SQ 262.5, BP 195, DL 310
767.5 kgs @ 113kgs UnEq
CONV DL (Eleiko Power Bar and 25kg Eleiko comp plates)

Warmups

70x8,100x6,140x3,180x2,220x1 - all good and fast.

Working Sets (beltless)

240x1 - easy.

260x1 - easy.

280x1 - easy. Beltless pb!

290x0 - up to the knees and the back said no!

Amazing - I thought I could just about pull 280 with a belt on - to do it beltless with a lot to spare was beyond belief. I pushed the legs out more than usual and kept the middle back tight. But I think the main help was programming the wide grip deadlifts for 2 weeks and then switching to the narrow grip on the 3rd week. I think I can pull 290 beltless next time and then....dream of doing the same with 300 in the not so distant future. I'll have to measure my arms later to see if they've grown longer (hopefully not as I'm benching next!) Happy

FSQ

I ditched the sting ray and just did a regular cross hand grip.

20x10,40x6,60x3,80x3,100x2,120x2,140x1 - was a bit better keeping the bar on the shoulders but I'll probably wear a tshirt next time as the bar was slipping a bit off the shoulders on the last 2 sets.

HBBS

160x2,180x2,200x2,220x1(belt) - pretty good, again kept the head and chest up and groin wasn't too bad.

Still buzzing after that beltless 280! Next up BP MAX - 190 and 195 paused attempts - and OHP MAX at least 137.5.
ChrisMcCarthyIcon...06-09-2015 @ 09:17 
Lost his pen, then found his pen. #phew
Member 4899, 2956 posts
Nice pull!

One of the things I have learnt over the years is that my strongest stance on pulls is almost always the one I am NOT using - I get a lot of mileage out of switching things about.
AquarianIcon...06-09-2015 @ 14:21 
Member 2782, 456 posts
SQ 262.5, BP 195, DL 310
767.5 kgs @ 113kgs UnEq
ChrisMcCarthy said:Nice pull!


Cheers smooth and technically almost perfect - the kind of pull I've been dreaming about doing for years!


One of the things I have learnt over the years is that my strongest stance on pulls is almost always the one I am NOT using - I get a lot of mileage out of switching things about.


Yeah I was actually having a look on castironstrength - IrshMark's very fine site - and the two tips I picked up - pushing the legs out to the arms and keeping the middle back tight worked really well.

When things stop working it's good to look at the tech and the programming and I made changes to both that seem to have worked.

Often when you miss a lift near the top you think it's some weakness at the top that needs fixing - grip strength on the deadlift or tricep strength on the bench - but more often that not it's a lack of speed or tightness at the bottom or middle of the lift that is the real culprit.
AquarianIconMon BP MAX / OHP MAX07-09-2015 @ 22:36 
Member 2782, 456 posts
SQ 262.5, BP 195, DL 310
767.5 kgs @ 113kgs UnEq
BP

Warmups

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

Working Sets (paused)

150x5 - easy.

170x3 - pretty easy.

190x1 - slow but smooth, paused pb!

195x0 - didn't feel that heavy when I unracked it but it stalled probably 6in off the chest. A lift too far today.

Pretty good - lifted an extra 80kg of weight before I did my max compared to last time I maxed, unracked the bar myself and still got an extra 5kg more than last time. I probably could've done 192.5 or a pretty messy 195 if I'd gone for that instead of 190. I'll aim for 195 in 24 days time with the same warmup weights.

OHP (narrow)

Got a bad migraine after the bench that lasted throughout the ohp.

Warmups

20x10,40x6,60x3,80x4 - all ok.

Working Sets

100x3 - ok.

120x2 - pretty slow.

130x1 - not great too much leaning back and quite exhausted after the benching.

I'm going to overhaul this and clean up my tech as I'm getting too sloppy leaning back on the heavier weights. Should be moving the body forward rather than back as the bar clears the head.

Shrugs (narrow)

20x10,60x10,100x10,140x6,180x10(straps),220x10,240x6 - good grip strength on the 140's and good core stability to get 220x10 and 240x6.

Pretty good session - bench was very good and with the pec pain virtually gone and being able to unrack the bar myself I'm inching closer to 200 in a few months time hopefully.

Next up SUMO DL Max - probably around 275 with the Eleiko bar and plates - and then some squats. Top of my shoulders are really sore today from the last time I did FSQ's and I have a bit of soreness in the left knee so IDK if I'll be able to FSQ at all.
AquarianIconWed SUMO DL MAX / HBBS09-09-2015 @ 23:36 
Member 2782, 456 posts
SQ 262.5, BP 195, DL 310
767.5 kgs @ 113kgs UnEq
Sumo DL

Warmups

70x8,100x6,140x3,180x2,220x1 - ok up to 220 which was pretty slow!

Working Sets

240x1 - slow!

260x1 - slower!

275x0x3 - 3 misses! Each time got it moving but it drifted in front and I couldn't recover.

275x1(straps) - slow but no real problem locking out.

I may have been a bit fatigued after the last 2 workouts and had a bit of a migraine before starting but I think the tech needs improving too. The bar was going too far in front of the legs when starting. Not sure why this is happening but I'll read up online and try and find some answers.

HBBS (all beltless)

No chance of doing front squats today as my shoulders were still sore from last time. Long wait for a free rack!

Warmups

20x10,60x6,100x4,140x3,180x2 - not bad! I came down smoothly all the way and kept myself as upright as possible coming up. Groin wasn't too bad, right hip was a bit sore possibly from sumo but also from walking a lot yesterday.

Working Sets

200x2 - pretty smooth

220x1 - ok, stalled about half way up but kept my shape and got it locked out.

Bit of a mediocre session but the squats technique wise at least felt a lot better so hopefully something to build on.

Next up the final max effort session this week - CGBP - 185 to 190 and ohp wide - I should be able to get at least 130 to 135.
AquarianIconFri CGBP MAX / OHP (Wide)12-09-2015 @ 01:47 
Member 2782, 456 posts
SQ 262.5, BP 195, DL 310
767.5 kgs @ 113kgs UnEq
Didn't sleep great partly due to the warmer weather.

CGBP

Warmups

20x20,40x10,60x6,80x4,100x3,120x2 - all good.

Working Sets (paused)

140x5 - easy.

160x3 - easy.

185x1 - quite easy up to about 2in from lockout and then had to squirm a bit to fully lockout.

Didn't fancy another one after this so left it there.

OHP (Wide)

Warmups

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

Working Sets

100x3 - ok.

120x2 - ok.

137.5x0 - just got it to the top of the head. Possibly tried to be a bit too strict and could've gotten it with some lean back.

132.5x1 - pretty much confirmed I would've gotten the previous attempt with some leanback - fairly comfortable lockout.

Bent Over Rows (pronated)

20x10,40x10,60x6,80x6,100x6,120x5,130x5(straps) - about the same as last time, grip marginally better on the 120's

Pretty good session was a bit fatigued at the end due to poor sleep and 3 max workouts before. Good week - 2 bench pb's a and a dl pb with more to come next time I max.

Next up back to wide grip dl's 3x3 up to 260x3 and possibly a couple with 270. And more HBBS may try to up the volume if the groin feels better.
AquarianIconSun DL 3x313-09-2015 @ 22:28 
Member 2782, 456 posts
SQ 262.5, BP 195, DL 310
767.5 kgs @ 113kgs UnEq
Slept poor.

Conv DL (Wide grip)

Warmups

70x8,100x6,140x3,180x2,220x1 - all ok except 220 where the grip was weak (no chalk).

Working Sets

240x3 - Slow.

250x3 - Better even though I had an extended toilet break before!

260x3 - ok.

270x1.5 - first rep was quite comfortable although the bar drifted in front a bit. 2nd died at the knees as the back was knackered.

Pretty good, small improvement over last time.

HBBS

20x10,60x6,100x4,140x3,180x2 - groin was very sore so I stopped there.

Pin Squats (just above parallel)

100x6,140x4,180x2 - a lot better, felt the groin a bit on 180 so stopped there.

I'll have to stop doing full squats again and will just do pin squats with as much weight as I can without pain.

Disappointed the groin went fubar again but the deadlifts were pretty good despite not feeling great today.

Next up BP 3x5 up to 160 and ohp 3x3 up to 120.
AquarianIconTue BP 3x5, OHP 3x315-09-2015 @ 23:28 
Member 2782, 456 posts
SQ 262.5, BP 195, DL 310
767.5 kgs @ 113kgs UnEq
BP

Warmups

20x20,40x10,60x6,80x4,100x3,120x2 - all good.

Working Sets (all paused)

140x5 - bit slow, mis-grooved slightly.

150x5 - miles better, much faster.

160x5 - easy - 5th rep was comfortable despite releasing the breath on the 4th. Could've done 6 I reckon! Time to increase the weight on these 3 sets by 2.5kg next time I do 5's.

OHP (narrow)

Warmups

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

Working Sets

100x3 - good.

110x3 - ok.

120x3 - 3rd rep was a grind with excessive lean back but got back under the bar as I locked out.

Shrugs (wide)

20x10,60x10,100x10,140x6,180x10(straps),220x10,240x6 - all good, should be doing 260 on these soon.

Excellent pressing and shrugging! Next up sumo dl's - I'm going to bring my legs in closer to get better pop off the ground and aim to do 240x3,250x3 and 260x3 - and pin squats just above parallel probably no more than 180-200 for 3-4 reps on these.
AquarianIconThu Sumo DL 3x3. HBBS Partial17-09-2015 @ 23:06 
Member 2782, 456 posts
SQ 262.5, BP 195, DL 310
767.5 kgs @ 113kgs UnEq
Sumo DL

Brought the legs closer together by about 3-4 in per side.

Warmups

70x8,100x6,140x3,180x2,220x1 - all ok.

Working Sets

240x3 - ok.

250x3 - ok.

260x1,0,0,1,1 - first one drifted too far in front which probably caused the next 2 misses. On the 4th attempt I stood a few inches away from the bar before setting up and it seemed to help a bit.

Still a work in progress trying to move the bar faster and closer to the legs.

HBBS (Partial and pin)

Warmups

20x10,60x6,100x4,140x3,180x3,180x3 - ok, went down to just above parallel.

Working Sets

200x3 (belt) - ok

200x3 (pins up 2 holes from normal) - ok

Still getting a bit of groin pain, much less than before but more than I would like. I'll do this for a few weeks and if there is no improvement I'll reluctantly drop squats for a few weeks.

Fast becoming my least favourite session!

Next up CGBP 3x5 up to 160 and ohp wide 3x3 up to 120.
AquarianIconSat CGBP 3x5, OHP 3x319-09-2015 @ 22:19 
Member 2782, 456 posts
SQ 262.5, BP 195, DL 310
767.5 kgs @ 113kgs UnEq
Woke up yesterday with a sore throat and today had a full blown cold. Messed up my sleep too the last 2 days. Didn't feel too bad just a bit bunged up.

CGBP

Warmups

20x10,40x10,60x6,80x4,100x3,120x2 - all good.

Working Sets (paused)

140x5 - easy.

150x5 - easy.

160x4,1 - The 4th one I had to breath out at the top and lockout was a bit slow. Did the 5th after approx 1 mins rest and it was quite easy.

Maybe slightly affected by the cold and lack of sleep on the 3rd set.

OHP (Wide)

Warmups

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

Working Sets

100x3 - easy.

110x3 - ok.

120x2,1 - first 2 were actually pretty smooth and I think I could've done the 3rd as well but I waited a bit too long and ran out of breath. Did the 3rd after a min or so rest.

Bent Over Rows (supinated)

20x10,40x10,60x6,80x6,100x6,120x6,130x5(straps) - 120 for 6 without straps is a pb I think and I could have done 1-2 more reps.

Could have been a lot worse but I hope I sleep better tonight - benching with a cold and lack of sleep is a lot easier than squatting or deadlifting with one!

Next up Wide grip Conv DL 3x2 - 250,260,270 and maybe one rep with 275 or 280. And some type of partial squats after that.
AquarianIconMon DL 3x2 / Leg Press!21-09-2015 @ 23:50 
Member 2782, 456 posts
SQ 262.5, BP 195, DL 310
767.5 kgs @ 113kgs UnEq
Felt a lot better today but still feeling a bit jaded. Luckily it was nice and humid today that really helped............not!

Conv DL (Wide grip)

Warmups

70x8,100x6,140x3,180x2,220x1 - 220 was again a bit grip challenged without chalk, the rest were fine.

Working Sets

250x2 - ok.

260x2 - ok.

270x1.9 - grip started to go a few inches from lockout on the 2nd. First was ok.

275x0.9 - as above!

Technically I was fine just a bit weaker and grip was slightly soft.

Long, long break after that as no racks were free. Finally got a rack and started doing some pin squats but the groin was b**ching already. Tried some GM's which were better but I decided to take my medicine finally and stop squatting for a few weeks.

Leg Press

Caused no end of amusement for certain people at the gym to see me in the leg press!

180x10,240x10,300x10,360x10,420x10,480x10 - no groin pain doing these except in getting the right foot onto the pad. The machine has adjustable starting position as well as the angle of the support and eventually I ended up in as close as possible to a full squat position with my back almost vertical.

I think I will alternate different leg movements to avoid too much strain on the knees or back. Groin feels much better than after even partial or pin squats so hopefully it will finally heal up now.

Next up BP 3x3 - 152.5 to 172.5 - and OHP narrow 3x2 - probably up to 125 or 130.

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