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Completing the Tetralogy

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slimsimIconCompleting the Tetralogy07-01-2019 @ 13:35 
My asshole is not watertight.
Member 2926, 5885 posts
SQ 217.5, BP 107.5, DL 225
550.0 kgs @ 86kgs UnEq
So, many, many years ago I competed in bodybuilding quite a few times, more recently I competed in weightlifting doing numerous comps over a period of 10-ish years, this was also interspersed with a couple of u90kg strongman comps.

The only strength sport I've not competed in is powerlifting.......

Due to the missus expecting a new baby in a few weeks and this change of direction AMH_Power has been good enough to set me on the path to becoming, hopefully, a good bit stronger than I currently am!

I'm just gonna use this journal as an easier way of assessing my workouts as I keep all my sessions logged on my phones notepad.

Trained last friday as the prelude to formally starting the programme this evening. Went as follows:


Squat
Bar x10
60 x5
90 x5
120 x3
130 x3+3+3+3 - easy

Bench
Bar x10+10
60 x6
70 x2
80 x2+2+2+2+2+2 - easy

Deadlift
60 x4
100 x4
120 x4
132.5 x4+4+4+4 - easy

DONE!!

Yep, I'm weak as piss at the moment and at the end of the 13-weeks am hoping for 205/115/210 at about 83kg bodyweight and aged 43. It'd be nice to see me push the bench a little more than this as I think this has the most scope for improvement as I've benched very little over the last 12-years. It'd also be nice to get the deadlift back to a more respectable 230+ within the next 6-12 months but I'm not rushing it and I'm going to follow Aaron's plan to the T so the journal will be mainly to record how I'm feeling on a day to day basis.

Onwards and upwards.
PeteHodgsonIcon...07-01-2019 @ 15:37 
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currently pretty old
Member 677, 10754 posts
SQ 165, BP 125, DL 220
510.0 kgs @ 80kgs UnEq
I'll be following your progress.
Decent numbers to aim for. That squat especially!
What federation are you going to compete in?
I did 1 'British Powerlifting' novice comp in December 2017.
Hopefully you will be in a different fed as I'm going to do a few comps this year n M1 under 83! Lol
slimsimIcon...07-01-2019 @ 17:06 
My asshole is not watertight.
Member 2926, 5885 posts
SQ 217.5, BP 107.5, DL 225
550.0 kgs @ 86kgs UnEq
PeteHodgson said:I'll be following your progress.
Decent numbers to aim for. That squat especially!
What federation are you going to compete in?
I did 1 'British Powerlifting' novice comp in December 2017.
Hopefully you will be in a different fed as I'm going to do a few comps this year n M1 under 83! Lol


Squatting is about the only thing I've ever been half decent at!

I've got no idea what fed I'd do, although I think the powerlifters at the new gym I'm training at all lift in the IPF, or whatever the British version of it is called, so it'll probably be that.

Cheers Pete
Happy
PeteHodgsonIcon...07-01-2019 @ 17:48 
Avatar
currently pretty old
Member 677, 10754 posts
SQ 165, BP 125, DL 220
510.0 kgs @ 80kgs UnEq
slimsim said:
Squatting is about the only thing I've ever been half decent at!
I've got no idea what fed I'd do, although I think the powerlifters at the new gym I'm training at all lift in the IPF, or whatever the British version of it is called, so it'll probably be that.
Cheers Pete
Happy


What was GBPF is now called British Powerlifting. That's the IPF fed.
What area are you?
Wayne_CowdreyIcon...07-01-2019 @ 17:53 
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'very impressive' ............ 7 years ago.
Member 400, 19755 posts
Good luck with it! Must be rare for someone to have done all 4 sports.

What assistance exercises will you be doing?
slimsimIcon...07-01-2019 @ 20:26 
My asshole is not watertight.
Member 2926, 5885 posts
SQ 217.5, BP 107.5, DL 225
550.0 kgs @ 86kgs UnEq
Post Edited: 25.06.2019 @ 12:14 PM by slimsim
Back squat
60x10
100x5 - no rest
135x3
155x2+2+2+2+2 (1:30min rest between sets)

Bench
Bar x10
60x5
75x4
87.5x3+3+3+3+3 (1:30min rest between sets)

Deadlift
60x5
100x5
120x3
132.5x3+3+3+3+3 (1:30min rest between sets)

Planks
45secs on 40 secs rest
5 rounds

Done
slimsimIcon...07-01-2019 @ 20:35 
My asshole is not watertight.
Member 2926, 5885 posts
SQ 217.5, BP 107.5, DL 225
550.0 kgs @ 86kgs UnEq
Wayne_Cowdrey said:Good luck with it! Must be rare for someone to have done all 4 sports.

What assistance exercises will you be doing?


Yeah but thereís doing all 4 and then thereís doing all 4 to a decent level. The only one that Iíve done any good at is bodybuilding. The others Iíve just made up the numbers, unfortunately lol.

The only assistance thatís in the programme is bent over rows instead of deadlift every 3rd session during the volume phase and rack pulls during the intensity phase.

Aaronís also suggest planks due to the amount of back flex work involved.

Not sure how Iíll cope with no strict pressing OR curls Grin
slimsimIcon...07-01-2019 @ 20:35 
My asshole is not watertight.
Member 2926, 5885 posts
SQ 217.5, BP 107.5, DL 225
550.0 kgs @ 86kgs UnEq
PeteHodgson said:
What was GBPF is now called British Powerlifting. That's the IPF fed.
What area are you?


Thatís the one!!

I live just outside Lytham.
PeteHodgsonIcon...07-01-2019 @ 21:45 
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currently pretty old
Member 677, 10754 posts
SQ 165, BP 125, DL 220
510.0 kgs @ 80kgs UnEq
Post Edited: 07.01.2019 @ 22:27 PM by PeteHodgson
slimsim said:
Thatís the one!!
I live just outside Lytham.


Oh f**k. That's me 1 place lower then. Lol. Probably end up doing same comps. I'm in Preston.
What's your bodybuilding history?
slimsimIcon...07-01-2019 @ 22:28 
My asshole is not watertight.
Member 2926, 5885 posts
SQ 217.5, BP 107.5, DL 225
550.0 kgs @ 86kgs UnEq
PeteHodgson said:
Oh f**k. That's me 1 place lower then. Lol. Probably end up doing same comps. I'm in Preston.
What's your bodybuilding history?


Just wait and see. I might get to week 10 and then spontaneously tear my pec and knacker my back within the space of a week. Lol
slimsimIcon...10-01-2019 @ 20:20 
My asshole is not watertight.
Member 2926, 5885 posts
SQ 217.5, BP 107.5, DL 225
550.0 kgs @ 86kgs UnEq
Tonight programme is active recovery on squats, bench and then progressive deadlift. The squats didn't feel like active recovery! Unhappy

Back squat
bar x10+10
70x5
100x5
115x3
130x3+3+3+3 (1:30min rest between sets)

Bench
Bar x10+10
50x5
65x4
72.5x3+3+3+3 (1:30min rest between sets)

Deadlift
60x5
100x5
130x3
145x1
157.5x3+3+3+3+3 (2:00min rest between sets)

Planks
45secs on 35 secs rest
5 rounds

Done

Always seem to struggle with the first rep on deadlifts. These were really slow but got better with the 2nd and 3rd reps, even though I was pausing a good 2-seconds between reps. I need to improve that first one!!

It's actually feeling really good to leave the gym and not feel battered by working to 90%+ on all my exercises so it's a thumbs up from me in this respect.

I always thought I had quite a narrow grip on bench so had recently widened by probably 3-4 inches. Turns out that my original grip was probably the max width grip allowed so I'd been using an illegal grip recently. Glad I asked the coach at the gym otherwise I could have caused a few problems if I'd gotten too used to it.

Home for tea and 1 San Miguel (with Lime)
slimsimIcon...14-01-2019 @ 22:15 
My asshole is not watertight.
Member 2926, 5885 posts
SQ 217.5, BP 107.5, DL 225
550.0 kgs @ 86kgs UnEq
Post Edited: 24.01.2019 @ 20:23 PM by slimsim
Week 2 - session 1

Back squat
Bar x10+10+5
60x6
100x5
130x3
145x3
155x3+3+3+3+3. 2-min rest

Bench
Bar x8+8
60x6
75x4
87.5x2+2+2+2+2+2 1:30-min rest

Bent over row (underhand)
60x8
70x8+8+8 1:30-min rest

Planks
45secs on 30 rest
5 (extra 7 seconds after set 3 as I forgot to go!)

Bit of foam rolling (hips/IT band/quads)

Done
Wayne_CowdreyIcon...14-01-2019 @ 22:57 
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'very impressive' ............ 7 years ago.
Member 400, 19755 posts
Solid squat training.

I find unweighted planks a bit pointless personally. I used to do them weighted, up to +105kg.
slimsimIcon...15-01-2019 @ 09:40 
My asshole is not watertight.
Member 2926, 5885 posts
SQ 217.5, BP 107.5, DL 225
550.0 kgs @ 86kgs UnEq
Wayne_Cowdrey said:Solid squat training.

I find unweighted planks a bit pointless personally. I used to do them weighted, up to +105kg.


Cheers Wayne.

I'm only doing the planks as Aaron said they should be in there due to the amount of back flexion work.

I never train abs and there would be zero chance of my performing any sort of weighted plank for more than a few seconds. Unhappy
PeteHodgsonIcon...15-01-2019 @ 09:51 
Avatar
currently pretty old
Member 677, 10754 posts
SQ 165, BP 125, DL 220
510.0 kgs @ 80kgs UnEq
Agreed. Lovely squats.

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