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Aquarian's 531 odyssey

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AquarianIconSun BP Max02-11-2014 @ 20:10 
Member 2782, 456 posts
SQ 262.5, BP 195, DL 310
767.5 kgs @ 113kgs UnEq
Didn't sleep well - entirely my fault.

BP

Warmups

20x20,40x10,60x6,80x4,100x3,120x2 - ok till I got to 120 which felt a bit hard.

Working Sets

145x3 - ok
165x2 - ok
192.5x0.95 - pretty much identical miss to the 185 cgbp 4 days ago. Missed lockout by about 1in on the right side.

Strict Overhead Press

Warmups

20x10,40x6,60x3,80x2 - ok but right elbow was quite sore.

Working Sets

90x3 - ok
110x2 - not ok, felt about 10kg heavier. Legs felt weak.
125x1 - horrible form and about 5kg less than I wanted.

Seated Rows

180x10,240x10,300x10,360x10,420x6 - usual!

Barbell Curls (olympic bar)

20x10,30x10,40x10,45x6,35x10 - bit better than last time.

Poor end to the week. Lack of sleep and maybe not recovered fully from the last workout and fatigue accumulated from the rest of the max week.

Overall pretty good week on the dl, squats and push press. A bit weak on the bench and overhead but you can't have it all. Maybe the good lifting over the last few weeks caught up with me a bit and sleep could've been better this week.

Onwards and upwards we go. Next up DL 5x3.
ChrisMcCarthyIcon...03-11-2014 @ 09:34 
Lost his pen, then found his pen. #phew
Member 4899, 2956 posts
I find that I can work through poor sleep with no effect on my lifting for a while but it will get you in the end.
AquarianIcon...03-11-2014 @ 13:21 
Member 2782, 456 posts
SQ 262.5, BP 195, DL 310
767.5 kgs @ 113kgs UnEq
ChrisMcCarthy said:I find that I can work through poor sleep with no effect on my lifting for a while but it will get you in the end.


Yes I'm the same.

I never sleep particularly well - 5 to 6 hours uninterrupted sleep is a good night for me. On Sunday I think I got around 3-4 hours of broken sleep! After a week of maxing everything bad sleep is the last thing you need.

Aside from feeling weaker everything aches more and my elbow definitely felt worse than it has in a while.
ChrisMcCarthyIcon...03-11-2014 @ 13:24 
Lost his pen, then found his pen. #phew
Member 4899, 2956 posts
Have you looked into sorting the sleep issues? That's the sort of quality-of-life issue that can go easily overlooked.
AquarianIcon...03-11-2014 @ 16:31 
Member 2782, 456 posts
SQ 262.5, BP 195, DL 310
767.5 kgs @ 113kgs UnEq
ChrisMcCarthy said:Have you looked into sorting the sleep issues? That's the sort of quality-of-life issue that can go easily overlooked.


I think most of the problems are caused by being so heavy - I can fall asleep fairly easily but wake up after 3-5 hours and it's hard getting back to sleep after that. Sometimes sleeping on one side you wake up with a dead arm or sore shoulder and then you're tossing and turning for ages trying to find a comfortable position.

That or I need to go to the loo - I'm 43 and the bladder doesn't work as well!

Going to bed earlier would help a bit but I'd probably just wake up earlier and have the same problems.

A bigger bed might help - but there's no room where I'm currently living. It's a pretty noisy area too and my room being small and crammed full of electronic gear it gets warm in there.

So short of taking sleeping pills and risking my health in doing that my only option is to lose weight. It's definitely something I will do in the near future
- once I've convinced myself the health is more important than the strength.

I think I'm pretty close to that TBH - probably in the next year or two I'll get down to 105 or less and prioritise feeling and looking better.

Hard to stop now - as many here will understand - when you're as strong as you've ever been and pretty close to some landmark numbers. But I know too well that even when you get to those numbers you already start thinking of the next goals.

Crazy addiction! Fun but definitely crazy!
AquarianIconTue Dead04-11-2014 @ 23:22 
Member 2782, 456 posts
SQ 262.5, BP 195, DL 310
767.5 kgs @ 113kgs UnEq
After all that talk about my s**t sleeping habits I proceed to have another poor night's sleep.

DL

Warmups

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

Working Sets

230x3 - ok
240x3 - bit slow, think I rushed this a bit and should have rested a bit longer.
250x3 - better
260x3 - no problemo!
270x2,1 - as last time rested about 1min between 2nd and 3rd rep. Actually went for the 3rd straight away but the grip went and it would have been a really ugly pull.
280x1 - insanity! And it was an easy pull. Could've done 290 - 8 days after doing 292.5!

HBBS

Warmups

20x10,60x6,100x4,140x3,180x2 - all ok.

Working Sets (loose belt)

200x3 - ok
210x3 - fine
220x3 - 3rd rep was a bit grindy but distracted slightly by blokes adjusting bar on floor in front of me!
230x1 - fairly easy, could've doubled it.

Well so much for being sleep deprived! My back will probably hate me tomorrow but that was a pretty awesome effort and still left something in the tank.

Next up CGBP 5x3(+1 or 2 more!) - elbow was fine today - albeit the body's pain receptors were probably more interested in the back!

I think it's safe to say I'll sleep ok tonight!
AquarianIconThu CGBP07-11-2014 @ 01:11 
Member 2782, 456 posts
SQ 262.5, BP 195, DL 310
767.5 kgs @ 113kgs UnEq
Time for some more masochism! The pain in the right elbow had gone down since the last time I benched but I had a feeling it would be back with a vengeance!

CGBP

Warmups

20x20,40x10,60x6,80x4,100x3,120x2 - Strength was fine, pain was not!

Working Sets

140x3,145x3,150x3,155x3,160x3,165x2,170x1 - I did all the reps quite slowly to reduce the pain in the elbow. Most of the sets were fine. Felt it a bit more in the last 2 sets. Could've doubled 170 but it would have been a grind on the 2nd rep and didn't want to push it further.

The pain did go down fairly quickly afterwards and didn't flare up too much on the push press.

Push Press

Warmups

20x10,40x6,60x3,80x2 - all ok. Bit of pain in the elbow when locking out but nothing major.

Working Sets

100x3,110x3,120x3,130x2,137.5x0,137.5x1 - Was taking long breaks between sets being a bit too sociable. Got 137.5 on the 2nd attempt messed up timing on the first. Probably would've gotten 140.

Shrugs (wide grip)

20x10,60x10,100x10,140x6,180x10(straps),220x6 - all ok.

Barbell Curls (ez bar)

14x10,24x10,34x10,44x7,39x6 - all ok.

Bit concerned about the right elbow flaring up again - maybe the cold weather or just the increased volume. Also getting it a bit doing the grippers after the gym. Both elbows/triceps are sore - right one is much worse - but left one is getting a bit niggly too.

May try rubbing some voltarol to see if it helps. Or maybe getting some compressive elbow wraps.

Next up LBBS on Sat.
ChrisMcCarthyIcon...07-11-2014 @ 09:54 
Lost his pen, then found his pen. #phew
Member 4899, 2956 posts
I think there are some fairly simple things to try before sleeping pills - earplugs, fan, darker curtains etc. As I learn more about it the more I am convinced that sleep is extremely important - which is a shame as I have lived most of my life firmly in the 'I'll sleep when I'm dead' category! Happy
AquarianIcon...07-11-2014 @ 13:44 
Member 2782, 456 posts
SQ 262.5, BP 195, DL 310
767.5 kgs @ 113kgs UnEq
ChrisMcCarthy said:I think there are some fairly simple things to try before sleeping pills - earplugs, fan, darker curtains etc. As I learn more about it the more I am convinced that sleep is extremely important - which is a shame as I have lived most of my life firmly in the 'I'll sleep when I'm dead' category! Happy


I sleep with earplugs, an eye mask, curtains (which are fairly useless I admit) and a industrial strength fan to keep out the noise. It works to an extent - I woke up today and after removing the plugs and switching off the fan heard loud drilling right outside my flat! But it doesn't cut out all noise - like sirens - and in summer when the sun comes up early even an eye mask doesn't work that well.

I'm sleeping better now it's colder and darker but still wake up with sore shoulders or sometimes lose circulation in the hands as I sleep with my arm under the pillow. One day would love to sleep in a big king sized bed!

Yes sleep is underrated but I'm constantly amazed with how little sleep I can get away without the strength suffering but I'd probably have less niggles if I slept better.
AquarianIconSat LBBS08-11-2014 @ 23:39 
Member 2782, 456 posts
SQ 262.5, BP 195, DL 310
767.5 kgs @ 113kgs UnEq
Oh what lovely weather. Narrowly avoided being drenched in Putney!

LBBS

Warmups

20x10,60x10,100x6,140x3,180x2 - all ok but a bit uninspiring (you know where this is going!)

Working Sets (loose belt - looser than usual as I took my leggings off!)

200x3,205x3 - ok not great.
210x3 - better
215x3 - ok
220x3 - almost messed up the last rep. Too fast descending and literally went to the bottom and had a good look at my shoes. Fairly easy recovery as this is a pretty easy weight for me these days.
225x2 - much easier than 220!
230x2 - was only going to do 1 and it was so easy went for the 2nd. Almost regretted it but comfortable 2nd.

As has happened so many times before I started slowly and then seem to find another wind/gear and end up finishing strongly. No back pain either which is a major plus.

Rack Pulls

Warmups

20x10,60x6,100x4,140x3,180x3,220x2 - all ok.

Working Sets

260x3 - bit wobbly but grip was strong.
280x1,1,1 - fatigue from the squats finally caught up with me. Couldn't grip the bar properly and had to do 3 singles with around 1 min rest between each rep.
300x1(no straps), 300x2(straps) - possibly could have done 2 reps strapless but re-opened a cut on my finger from tuesday's deads. Didn't think about going heavier although probably would've gotten 320.

Great squatting, feeling it now in the legs but should be ok in a day or two.

Next up BP and SOHP. No elbow pain right now but will deep heat it tomorrow to prevent a repeat of the pain from thurs.
AquarianIconMon BP11-11-2014 @ 01:33 
Member 2782, 456 posts
SQ 262.5, BP 195, DL 310
767.5 kgs @ 113kgs UnEq
I did apply deep heat to the right elbow twice yesterday but still felt pain occasionally today before training.

BP

Warmups

20x20,40x10,60x6,80x4,100x3,120x2 - pretty painful from 40 to 100 then eased off with 120.

Working Sets

145x3 - felt some pain in the left shoulder and pec.
150x3,155x3,160x3,165x3 - all were really easy and pain-free
170x2 - little bit of uneven lockout on the right
175x2 - much better, could've done 3
180x1.95 - missed lockout by 2in or less on both sides on 2nd rep. Would've been the first time I'd ever repped 180 but very happy considering all the volume I did before it. Weight felt really easy on both reps.

SOHP

Warmups

20x10,40x6,60x3,80x2 - had more pain in the elbow so applied deep heat to both triceps and elbows

Working Sets

90x3,100x3,110x3 - all easy, elbow much better
120x2 - not a problem!
125x1 - had to fight for this but finished off strong.

Seated Rows

180x10,240x10,300x10,360x10,420x10 - All ok despite a long break between 300 and 360 - due to an interesting conversation with a mate about....I'd better not go there!

Barbell Curls (olympic bar)

20x10,30x10,40x7 - got bad cramp in the upper left back on the 40 set.
35x10 - luckily after a short rest the cramp subsided!

Once again a great workout with more volume. Elbow was painful but manageable and at the moment is fine and wasn't painful doing the grippers. Will have to see how it goes - I'm going to get some compression wraps for it to wear outside the gym and that may help it improve. Until then, more deep heat!

Next up DL/HBBS and try to lift close to what I maxed on 2 weeks ago.
AquarianIconWed DL13-11-2014 @ 00:25 
Member 2782, 456 posts
SQ 262.5, BP 195, DL 310
767.5 kgs @ 113kgs UnEq
DL

Warmups

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

Working Sets

240x2,250x2,260x2,270x2 - no problems.

280x1,1 - 2 reps but took about 1 min rest between them so technically I guess 2 sets! Lockout was a lot slower on both reps than the 270s but grip was strong.

285x1 - pretty easy. Could've done 290.

HBBS

As usual gym was packed so waited around 40mins or more before I could do these.

Warmups

20x10,60x6,100x4,140x3,180x2 - all ok, bit of knee pain on the 140's but nothing much.

Working Sets (loose belt)

210x2 - ok

220x2 - first rep lost the balance a bit and went on the toes too much but 2nd rep was fine.

230x2 - pretty easy.

240x1 - no problem!

So another great workout - pulled within 7.5kg of my max effort 2 weeks ago and matched my max squat from 2 weeks ago despite doing significantly more volume on both the deads and squats before it.

Next up cgbp and pp - elbow pain has gone down a lot in the last few days but cgbp is the worst source of it so will deep heat up today 3-4 times to hopefully tackle it.
AquarianIconFri CGBP15-11-2014 @ 01:41 
Member 2782, 456 posts
SQ 262.5, BP 195, DL 310
767.5 kgs @ 113kgs UnEq
Deep heated 3 times yesterday and yet still felt some pain today before starting.

CGBP

Warmups

20x20,40x10,60x6,80x4,100x3,120x2 - all easy and pleased to report elbow pain was well down!

Working Sets

140x2,150x2,160x2,170x2,182.5x1 - excellent series. On the last set I started to stall about 5-6 in from lockout and pushed my self back harder into the bench and locked out evenly and fully quite easily.

Push Press

Warmups

20x10,40x6,60x3,80x2 - all ok, bit of pain in the inside of the right elbow which I felt doing the sohp 4 days ago. Not so much in doing the lift but putting on the wrist wraps and moving the arm in a certain way. JANSWP - just another new short-lived weird pain (hopefully)!

Working Sets

110x2,120x2,130x2,140x2,145x0 - Chuffed with 140x2, bar was in front of me on both reps but managed to lockout quite easily. Not bothered about missing 145 after that - after the heavy cgbp and repping 140 for the first time on the pp getting 145 would have been icing on the cake. I think 150 is close...

Shrugs (narrrow grip)

20x10,60x10,100x10,140x6,180x10,220x6 - bit of elbow pain here but nothing major.

Curls (ez bar)

14x10,24x10,34x10,44x8,39x9 - all ok.

Great lifts and thankfully less sore elbow. Will continue deep heating it on rest days.

Next up LBBS on sun. Aiming for 250x2 and maybe 260x1 after that - sleep permitting!
AquarianIconSun LBBS16-11-2014 @ 20:24 
Member 2782, 456 posts
SQ 262.5, BP 195, DL 310
767.5 kgs @ 113kgs UnEq
I tried pretty hard to sleep well but it was one of those nights...almost didn't train today as I felt dire. Heavy squats on a Sunday without much sleep is a pretty hellish experience.

LBBS

Warmups

20x10,60x10,100x6,140x3,180x2 - all were ok, weights felt fine. Head was spinning!

Working Sets (loose belt)

210x2 - reps were fine. Felt like a ton when I un-racked it though.
220x2 - first rep was too much on the toes, 2nd was predictably too vertical.
230x2 - both ok I think!
240x2 - bit ragged but ok.
250x1 - not too bad - could've maybe done 2 but didn't fancy it.

Under the circumstances I'm happy with this. If I had slept ok I'm pretty sure I would've done 250x2 and more.

Rack Pulls (~16 in ,below knees)

Warmups

20x10,60x6,100x4,140x4,180x3,220x2,260x1 - all ok.

Working Sets

280x2 - grip was going on 2nd rep
300x0.8,300x2 - first rep strapless missed lockout by around 4 in due to grip going. Next 2 reps with straps were easy.
310x0 - misloaded bar, forgot to add 10kg to left side - definitely sleep related!
320x1 - about as much as I wanted to do.

Pretty happy I did ok despite feeling like death. Hopefully will sleep fine tonight...

Next up BP/SOHP - hoping for 190/130!
AquarianIconTue BP19-11-2014 @ 01:14 
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 ok, usual elbow pain from 40 to 100!

Working Sets

145x2,155x2,165x2,175x2,190x1! - None of the sets apart from 190 felt great and I almost didn't go for 190. Glad I did, pretty comfortable and good lockout!

SOHP

About 1 hour later...gym packed no racks free!

Warmups

20x10,40x6,60x3,80x2 - with such a long break after benching (and took another 20 min off between 60 and 80 chatting) elbow was really sore and had to deep heat it again.

Working Sets

100x2,110x2,120x2,130x1! - 130 was really comfortable and strong lockout over the body.

Seated Rows

180x10,240x10,300x10,360x10,420x6 - usual!

Barbell Curls (olympic)

20x10,30x10,40x10,45x6,35x8 - better than usual, much less wrist pain than I normally get on the olympic bar.

Pretty awesome workout 190/130 achieved with something to spare. If I can avoid injury and illness then could be close to 200/140 by the end of the year.

Next up max dl/hbbs commencing a week of maxing - hopefully 295 and 245/250!

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