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Completing the Tetralogy

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slimsimIcon...17-01-2019 @ 19:56 
My asshole is not watertight.
Member 2926, 5927 posts
SQ 217.5, BP 107.5, DL 225
550.0 kgs @ 86kgs UnEq
Post Edited: 28.01.2019 @ 21:03 PM by slimsim
Week 2 - session 2

Back squat
Bar x10+10+10
70x6
100x5 - low bar
130x4 - low bar
145x3 - low bar
155x2+2+2+2+2. low bar 2-min rest

Seeing this is the first time in around 18-months of doing low bar it felt pretty good. Going with this rather than high bar moving forward as I was definitely moving faster with this than high bar ones

Bench
Bar x10+10
60x6
75x4
87.5x4+4+4+4+4 2:00-min rest

Not particularly hard (nor should it be with this pathetic weight) but I really need to work on what I should be bracing and how to use things like an arch and leg drive. Definitely a work in progress.

Deadlift
60x5
100x5
120x3
132.5x3+3+3+3+3 1:30-min rest

Planks
1-min on 45 secs rest
5 sets - hard! My abs are truly s**te!!

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

Done
RobboIcon...17-01-2019 @ 21:58 
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When I have enough cash, I get a deep tissue.
Member 465, 10631 posts
SQ 240, BP 175, DL 302.5
717.5 kgs @ 104kgs UnEq
Nice to see a journal Si! Hope the training goes well!
slimsimIcon...22-01-2019 @ 11:08 
My asshole is not watertight.
Member 2926, 5927 posts
SQ 217.5, BP 107.5, DL 225
550.0 kgs @ 86kgs UnEq
Robbo said:Nice to see a journal Si! Hope the training goes well!


Cheers Mr Robson! Training is pain free at the moment which is a relatively new thing and a very nice thing to have.

Week 3 - session 1

Back squat
Bar x10+10
60x5
100x5
115x3
130x3+3+3+3 1:30-min rest - all low bar - this is the way it's gonna be from now on. EASY


Bench
Bar x10+10
50x6
65x5
72.5x3+3+3+3 1:30-min rest - EASY (and so it should be!!)

Deadlift
60x6
100x6
130x5
145x4
157.5x4+4+4+4+4 2:00-min rest - narrowed feet which definitely makes it easier and lets me use my glutes more, which now actually feel like they are beginning to work a bit - pretty EASY

Planks
1-min on 40 secs rest
5 sets - hard! But no harder than last session


Done
slimsimIcon...24-01-2019 @ 20:25 
My asshole is not watertight.
Member 2926, 5927 posts
SQ 217.5, BP 107.5, DL 225
550.0 kgs @ 86kgs UnEq
Post Edited: 24.01.2019 @ 20:26 PM by slimsim
Week 3 - session 2

Back squat
Bar x10+ few overhead squats + few good mornings +10
60x6
100x6
130x5
145x4
155x4+4+4+4+4. 2-min rest (getting harder to recover within 2-mins - might need extending soon)

Bench
Bar x10+10
60x4
75x4
87.5x2+2+2+2+2+2 1:30-min rest

Bent over row (underhand)
60x8
75x8+8+8 1:30-min rest

Planks
1-min on on 35-secs rest
5 (these are definitely getting a bit easier even with decreasing rest periods)

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

Done
slimsimIcon...28-01-2019 @ 21:07 
My asshole is not watertight.
Member 2926, 5927 posts
SQ 217.5, BP 107.5, DL 225
550.0 kgs @ 86kgs UnEq
Post Edited: 18.02.2019 @ 09:37 AM by slimsim
Week 4 - session 1

Back squat
Bar x10+10
70x6
100x5
125x5
145x3 - slightly off line but easy enough
155x2+2+2+2+2 1:30-min rest

Bench
Bar x10+10
60x6
75x6
87.5x5+5+5+5+5 2:00-min rest - pretty hard, which shows how weak as piss I am! 5x6 will be fun!!

Deadlift
60x5
100x5
120x5
132.5x3+3+3+3+3 1:30-min rest - easy

Planks
1:30-min on 1-min secs rest
3 sets - pretty hard

Done

Aaron has that week 5 is often the hardest as this is the peak volume week before the intensity starts to increase. I'm looking forward to starting increasing the weight now.
slimsimIcon...18-02-2019 @ 09:44 
My asshole is not watertight.
Member 2926, 5927 posts
SQ 217.5, BP 107.5, DL 225
550.0 kgs @ 86kgs UnEq
Post Edited: 26.02.2019 @ 08:58 AM by slimsim
So, 3-weeks ago tomorrow my missus gave birth to a baby girl. She came 5-weeks early so threw everything into disarray and I've not had the chance to train since.

Since I was just getting to the point of the volume phase really ramping up I thought it best to spend a week or 2 back training just to get used to some weights again and then I'll jump in at either the beginning of week 2 or 3 depending on how I feel.

Warm up - squats/overhead squats/BTN press

Back squat
Bar x10+10
60x6
100x6
140x4
160x2+2+2 - 2-min rest. Heavy but manageable. Probably 2 reps left each set.

Bench
Bar x10+10
60x6
70x6
80x6
90x3+3+3 2:00-min rest - pretty hard, reckon I'd have struggled with 3 4's

Deadlift
60x6
100x6
140x4
160x2
170x2 2:00-min rest - not too bad but the grip was struggling a little, even with a hook grip. Damn thick bars.

Alt dumbbell curls
12x10
16x10
20x5 - heavy

Was gonna do some tricep pressdowns but the cable was being used so left instead!

Done
slimsimIcon...20-02-2019 @ 18:00 
My asshole is not watertight.
Member 2926, 5927 posts
SQ 217.5, BP 107.5, DL 225
550.0 kgs @ 86kgs UnEq
So, because of the lack of training recently I decided that maybe it would be a good idea to actually do something hard so that I know where my 1rm maxes are. I know this is completely going against Aaron's programme but it will allow me to tailor the figures to actually match my strength levels.

Ultimately, I didn't go heavy on everything but what I did go heavy on I was pretty pleased with.

I also weighed myself. In my oly shoes I was 85.1kg. I'm a bit chunkier than I'd like to be so cutting to 83kg would be a doddle.


Warm up - squats/overhead squats/snatch

Back squat
Bar x a few + a few more
60x4
100x4
140x3
160x1 - borrowed a double pronged belt at this point - 1st rep it rolled over my rib and bloody hurt!!! Actually felt like a pinged something a little and was tender to the touch after this.
180x1
190x1
200x1 - this was hard! but it was also the heaviest squat I've done in probably at least 2.5-years and not at a point where I'd peaked for anything so I'm pretty pleased.

Bench
Bar x8+8
60x6
75x4+4+4+4+4 - fairly easy as it absolutely should be - 1:30min rest between sets


Deadlift
60x5
100x3
140x3
170x2
190x1
202.5x1 - belt on
210x1 - double overhand grip (still) - used the deadlift bar rather than the crappy thicker bars - 2:30min rest on this set. I reckon I could actually have done 220kg today but this was probably my heaviest deadlift in at least 3-years, if not longer so it was enough for today. Both this and the squat certainly give me something to work on. Note: I'll always have to work hard on bench I reckon.

The guy who does the majority of coach at the gym was getting all excited after my squat. It turns out the regional record for u83'2 M1 is 240. He reckons a couple of training cycles and I could be near to it. I'll be a bit more cautious. I didn't actually realise that M2 only starts at age 50 so I could take an easy 18-months to build to that which would hopefully mean my deadlift was better and my bench wasn't so poverty......I'd be happy with a 130kg bench in time.



Done
PeteHodgsonIcon...20-02-2019 @ 20:00 
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currently pretty old
Member 677, 10806 posts
SQ 165, BP 125, DL 220
510.0 kgs @ 80kgs UnEq
Post Edited: 20.02.2019 @ 20:00 PM by PeteHodgson
Wow. That didn't take long to eclipse my lifts. Lol

Superb
PeteHodgsonIcon...20-02-2019 @ 20:04 
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currently pretty old
Member 677, 10806 posts
SQ 165, BP 125, DL 220
510.0 kgs @ 80kgs UnEq
I'm looking at doing this comp...

http://nwpowerlifting.org.uk/calendar2019/cumbria-championship...
Wayne_CowdreyIcon...20-02-2019 @ 20:31 
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'very impressive' ............ 7 years ago.
Member 400, 19987 posts
Congrats on the new arrival.

Strong squat.

Happy
slimsimIcon...21-02-2019 @ 11:48 
My asshole is not watertight.
Member 2926, 5927 posts
SQ 217.5, BP 107.5, DL 225
550.0 kgs @ 86kgs UnEq
PeteHodgson said:Wow. That didn't take long to eclipse my lifts. Lol

Superb


You can make up any deficit on the squat with your bench......easily!

PeteHodgson said:I'm looking at doing this comp...

http://nwpowerlifting.org.uk/calendar2019/cumbria-championship...

To be honest, I'm wanting to wait a few months to at least get 1 full 13-week programme completed and ideally 2. I reckon I'll be looking closer towards October onwards.

Wayne_Cowdrey said:Congrats on the new arrival.

Strong squat.

Happy


Thanks Wayne. If I could get to 220kg in a comp I'd be happy as that would match my lifetime best and at a weight probably 20kg lighter than I was back then.
slimsimIcon...26-02-2019 @ 09:04 
My asshole is not watertight.
Member 2926, 5927 posts
SQ 217.5, BP 107.5, DL 225
550.0 kgs @ 86kgs UnEq
Post Edited: 01.03.2019 @ 10:09 AM by slimsim
So, after the rigors of the 1rm squat and 95% deadlift last Thursday I'm going to take this week easy and then start my programme over afresh with new targets.

Back squat
Bar x10
60x10+10
100x6
130x5
150x5+5+5+5 - 2-min rest. Heavy!

Bench
Bar x10+10
60x6
80x4
90x4+4+4+4 2:30-min rest - said I'd struggle with 3 4's but did 4 4's today and whilst hard, it was ok so fairly pleased with this.

Deadlift
60x6
100x6
140x6
160x4
180x2+2+2 2:00-min rest - hard! 2nd rep of the set was far easier than the first, even with a dead stop between. Made it so apparent how much easier it was with a belt on....or maybe I'm just still a bit fatigued Confused

Planks
1-min on, 1-min rest
3 rounds

Easy - but just working it back in after a few weeks rest, plus my rib is still sore


Done - pretty pleased with this session but I think the programme is going to really etst me after this week is over. Weeks 5+6 will be VERY interesting.
slimsimIcon...01-03-2019 @ 10:14 
My asshole is not watertight.
Member 2926, 5927 posts
SQ 217.5, BP 107.5, DL 225
550.0 kgs @ 86kgs UnEq
Post Edited: 05.03.2019 @ 12:01 PM by slimsim
New programme/targets will start Monday so this was a final session with a bas***dised set/rep scheme.

Back squat
Bar x10+8
60x8
110x6
135x3+3+3+3 1:30min rest - easy

Bench
Bar x8+8
60x6
77.5x4
87.5x2+2+2+2+2+2 1:30-min rest - easy although slightly slower reps than I'd want, presumably due to mondays heavier session

Deadlift
60x6
100x6
140x4
160x3+3+3+3+3 -2-min rest - far better than Monday. Not the fastest reps, but better.



Planks
1:15-min on, 1-min rest
5 rounds

Alt dumbbell curls
12x10
16x8
20x5+5 - heavy - no more with right arm

V bar tricep pressdown
26.25x10
31.25X10+10+10 - last set was a bit difficult but nothing too bad.

Rest til monday ready to start with some proper work!!
slimsimIconweek 1 session 105-03-2019 @ 12:05 
My asshole is not watertight.
Member 2926, 5927 posts
SQ 217.5, BP 107.5, DL 225
550.0 kgs @ 86kgs UnEq
Post Edited: 26.03.2019 @ 12:46 PM by slimsim
Back squat
Bar x10 + overhead squats, front squats, bit of everything really
60x10
100x8
130x6
150x3
160x2+2+2+2+2 2:00min rest - ok

Bench
Bar x8+8
60x6
75x4
87.5x3+3+3+3+3 2:00-min rest - ok. Have finally had it confirmed that my grip is far narrower than it needs to be. I can move it out probably 2in on either side so it'll be far less like a close grip bench. I'm expecting immediate strength GAINZ! Grin

Deadlift
60x6
100x6
130x4
142.5x3+3+3+3+3 -2-min rest - 1st rep is still really slow from the floor. Need to work on body positioning a bit



Side Planks
45-secs on, 1-min rest
3 rounds - hard! Yep, my abs are that bloody weak Roll-Eyes
slimsimIconweek 1 session 208-03-2019 @ 13:22 
My asshole is not watertight.
Member 2926, 5927 posts
SQ 217.5, BP 107.5, DL 225
550.0 kgs @ 86kgs UnEq
Post Edited: 12.03.2019 @ 22:25 PM by slimsim
Back squat
Bar x10 + 10 overhead squats
70x10
100x6
120x4
135x3+3+3+3 1:30min rest - easy and pretty fast

Bench
Bar x8+8
60x6
72.5x3+3+3+3 1:30-min rest - ok. Much, much easier with the narrower grip. Looking forward to how this will pan out with more volume and when the weight starts ramping

Deadlift
60x6
100x6
140x3
160x1
170x3+3+3+3+3 -2-min rest - hard! Last 2 sets I struggled to break the floor with the first rep (reps 2 & 3 were easy though)

Alt dumbbell curls superset with tricep pushdown
14x10 + 26.25x10
18x8 + 31.25x10
18x8 + 31.25x10



Planks
1-min on front + 30-secs each side
3 rounds - really hard! It does feel like I've pulled a muscle in my abs but it doesn't hurt so I'm thinking I'm just being a wimp Roll-Eyes

Done

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