Completing the Tetralogy

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slimsim		week 5 session 1	02-04-2019 @ 17:52
My asshole is not watertight. Member 2926, 6050 posts SQ 217.5, BP 107.5, DL 225 550.0 kgs @ 86kgs UnEq	Post Edited: 11.04.2019 @ 22:30 PM by slimsim Back squat warm up - good mornings, high-bar squats, lunges, more squats 70x6+6 120x4 140x1 150x1 160x5+5+5+5+5 2:15min rest - hard! Bench Bar x10+10 60x7 75x5 87.5x2+2+2+2+2+2 1:20-min rest - good Bent over row 60x8+8 75x8 87.5x8+8+8 2-min rest - last 3 reps on final set weren't quite full reps. Need to back weight off a little. Done - hard tonight Noticed on squats that as I reach the bottom position my hips swing over to the left a little. Doesn't cause me any problems (yet) but can't be good for long term health. That'll teach me for never stretching. Gonna focus on just doing maybe 10-mins a night, especially the hip flexors, hips and quads as these are all really tight. Ribs still sore on left side so struggling to push my breath out on squats to tighten my core.

slimsim		...	02-04-2019 @ 17:55
My asshole is not watertight. Member 2926, 6050 posts SQ 217.5, BP 107.5, DL 225 550.0 kgs @ 86kgs UnEq	Wayne_Cowdrey said:fking hell Simon! I've been worrying about you since that post! Sorry Wayne, it was in poor taste, I know. I just couldn't help myself. Thankfully I'm A-ok PeteHodgson said:Omg! Opened this thread earlier and read that you'd lost your leg. After driving to the hospital about an hour ago to bring you grapes and condolences I was puzzled that they had no record of anyone being admitted following a car crash and losing their leg. I kicked off big time and demanded they check again. Imagine my embarrassment when I checked the forum only to find out it was a hoax! I'm going to leave now. Wonder how much the car parking will cost me?! Ha, in Preston hospital the number plate recognition system probably isn't working so it won't have cost you anything. Hope you enjoyed MY grapes sd1656 said:**Tbh I would have been releived that I wouldn't ever have to worry about squatting again! I'd be devastated. It's about the only thing I'm half decent at! Half being the operative word.

slimsim		week 5 session 2	05-04-2019 @ 18:15
My asshole is not watertight. Member 2926, 6050 posts SQ 217.5, BP 107.5, DL 225 550.0 kgs @ 86kgs UnEq	Back squat warm up - font squats/good mornings/overhead press/lunges/back squats bar x8 60x8 100x6 130x4 150x3 160x2+2+2+2+2 1:20min rest - easy and moving well Bench Bar x10+10 60x8 75x4 87.5x6+6+5(f6)+5(f6)+4(f5) - 2:15min rest. DAMN! That was disappointing. On the 4th and 5th sets I even paused for a shorter period. Not sure whether this is a total fail or not but we'll see over the following weeks. This was actually the biggest volume session so from now on it's increasing weight and lessening sets. I actually think the 4 5's in 3 sessions time with 90kg will be easier than this and I don't expect to fail them but we'll see. Deadlift 60x5 100x5 130x5 142.5x3+3+3+3+3 - 1:30min rest - easy Planks 1:15min on 1:00min rest 4 rounds DONE Onwards and upwards

slimsim		Week 6 - session 1	08-04-2019 @ 23:12
My asshole is not watertight. Member 2926, 6050 posts SQ 217.5, BP 107.5, DL 225 550.0 kgs @ 86kgs UnEq	Post Edited: 21.04.2019 @ 18:55 PM by slimsim Back squat Warm up - quick one 60x10+10 100x8 120x5 135x3+3+3+3 Bench Bar x10+10 60x8 72.5x3+3+3+3 Deadlift 60x5 100x5 140x5 (belt on) 160x1 170x6+6+6+6+6+6 - really hard on hands and tore a couple of calluses on my right hand. No phone so couldn’t time my rest periods - not too concerned as squats and bench were both light tonight. Done

slimsim		Week 6 - session 2	11-04-2019 @ 22:42
My asshole is not watertight. Member 2926, 6050 posts SQ 217.5, BP 107.5, DL 225 550.0 kgs @ 86kgs UnEq	Post Edited: 15.04.2019 @ 18:22 PM by slimsim Back squat warm up - squat x10, overhead press x10, good mornings x10, lunges x5, x2 (except lunges) 60x10+10 100x8 130x6 150x3 - belt on 160x6+6+6+6+6 2:15min rest - sickening! Really took it out of me. Did these barefoot as I’d been discussing the use of oly shoes with one of the coaches. Definitely worked my glutes and hamstrings, in fact, tweaked my right hamstring which MUST mean it was working harder than normal as I normally feel nothing in them!!! (Bro science 101) Bench Bar x10+10 60x8 75x6 87.5x2+2+2+2+2+2 1:15-min rest - cut rest by 5secs and added extra rep on each warm up. Ok but definitely drained from squats. Bent over row 60x8+8 70x8 80x8+8+8 1:30-min rest - decent form but still knackered Dumbell Curls 14x12+8(f9) Much harder doing then together rather than alternating arms. Done - glad this one was over!! Also looking forward to starting ramping the weight up as of next week.

slimsim		week 7 - session 1	15-04-2019 @ 18:28
My asshole is not watertight. Member 2926, 6050 posts SQ 217.5, BP 107.5, DL 225 550.0 kgs @ 86kgs UnEq	Post Edited: 24.04.2019 @ 17:03 PM by slimsim Back squat warm up - squat, good morning, overhead squat, front squat 60x6+6 100x6 130x4 150x1 - super easy 165x3+3+3 2:00min rest - belt & knee sleeves on! EASY!! Bench Bar x10+10 60x8 80x3 90x5+5+5+5+5 3:00-min rest - hit all reps fairly easily - probably due to extra rest as I didn't want to miss any after the last heavy session Deadlift 60x5 100x5 140x3 157.5x2+2+2+2 1:45-min rest - no belt but did use straps as hands still a little torn up Single arm tricep pressdown 8.75 x10r10l x3 - last set was hard on right arm. Big, big strength difference Planks 1:20min on 1:00min rest 4 rounds - really hard Stretched - concentrated on quads, hip flexors, hips and hamstrings DONE

slimsim		Week 7 - session 2	21-04-2019 @ 19:05
My asshole is not watertight. Member 2926, 6050 posts SQ 217.5, BP 107.5, DL 225 550.0 kgs @ 86kgs UnEq	Post Edited: 24.04.2019 @ 16:53 PM by slimsim Back squat Warm up - squat, overhead press, good mornings, lunges Bar x10+10 60x6 100x4 130x3 150x2+2+2+2 2:00min rest, easy Bench Bar x10+10 60x8 80x2+2+2+2 1:30min rest, also easy Deadlift 60x5 100x5 140x4 (belt on) 160x3 177.5x5+5+5+5 3:00min rest. Really tough on hands. Callous on right hand kept feeling like it was gonna tear open. Planks 1:00min on, 30secs off X5 rounds - tough Alternate dumbbell curls 12x10 16x10 20x6 Done This was yesterday and today I’m feeling properly beat up. Hips really pretty sore and I have doms in my glutes (and quads) for the first time in years!!


slimsim		week 8 session 1	24-04-2019 @ 17:02
My asshole is not watertight. Member 2926, 6050 posts SQ 217.5, BP 107.5, DL 225 550.0 kgs @ 86kgs UnEq	Post Edited: 02.05.2019 @ 18:58 PM by slimsim Yesterday Back squat Warm up - lunges squat, overhead press, good mornings 60x6+6 100x6 130x5 150x5 167.5x5+5+5+5 3:00min rest, not too bad - I do feel like I'm cheating wearing knee sleeves AND a belt. It's almost equipped lifting for gods sake!! Had to leave at this point as the missus had decided to suddenly fall ill and was puking and stting every 5-mins!!! I know I deserve to go to hell for saying this, but I did say it to her face. I'd appreciate it if she'd fall ill BEFORE I've set off to the gym! Today Bench Bar x20+20 + 12 overhead press 50x8 70x6 80x4 90x3+3+3 2:00min rest, a bit harder than it should have been in all honesty Rack pull Well under the knee so probably an 18in pull or thereabouts 60x5 100x5 180x3 - belt on from here 210x2 230x1+1+F 3:00min rest - Aaron had said these could be pretty high so I was probably expecting too much. I'll be going even heavier in 10-days and then again 10-days after that working up to a max of 125% of my 1rm at the start so I'll defo need to work from a higher platform going forward as these really were maximal lifts. 210x2 - really bloody hard Planks** 1:45min on, 1:00min off X3 rounds - really tough Done

slimsim		Week 8 - session 2	29-04-2019 @ 10:15
My asshole is not watertight. Member 2926, 6050 posts SQ 217.5, BP 107.5, DL 225 550.0 kgs @ 86kgs UnEq	Post Edited: 08.05.2019 @ 12:48 PM by slimsim Friday 26th Squat Warm up - good mornings x10, suqat x10, overhead press x10, front squat x10 X2 60x8 100x8 130x5 150x4 165x3+3+3 3:00min rest - no belt or sleeves and still not too hard Bench Bar x10+10 60x6 80x4 90x1 97.5x3f4+4+3f4 3:15min rest. Worrying! This makes me feel like I've not really improved my bench in the last 10-weeks, or only in the most minimal way. Need to consider moving my hands in a little I think. It's a shame as I feel like both my squat and deadlift are improving quite a bit. Deadlift 60x5 100x5 140x3 157.5x2+2+2+2 1:30min rest - no belt. The heavy "rack pull" session from the other day was still definitely in me a little so these were harder than they should have been. DONE Back to normal hopefully from Monday with sessions on a monday and thursday and that's that. That said, now the weather is getting a little nicer I'm thinking of doing just a little work in my garage. I've got a decent bar and 2x20kg bumper plates so could do snatches and little clean & jerks, just to make me burn a few calories up.

slimsim		week 9 session 1	30-04-2019 @ 11:23
My asshole is not watertight. Member 2926, 6050 posts SQ 217.5, BP 107.5, DL 225 550.0 kgs @ 86kgs UnEq	Post Edited: 30.04.2019 @ 11:23 AM by slimsim last night Squat Warm up - good mornings x10, squat x10, overhead press x10, lunges x5 X2 60x8+8 100x6 130x4 150x2+2+2+2 1:30min rest - no belt or sleeves. Easy but I do need to start stretching more at home as I feel tight. Bench Bar x10+10 (have repositioned little finger on rings (not a competition bar so not 100% sure where they'd be on a comp bar 60x8 70x4 80x2+2+2+2 1:30min rest (remember to lower bar to just under pec as sometimes it's not in a great position) Narrower grip does seem to help a little but that could be the placebo effect. Deadlift none of the instructors were in the gym (unusually) so had no proper belt and couldn't access one of the proper deadlift bars 60x5 100x5 140x5 (put stty belt on - better than nothing.......just) 170x3 187.5x4+4+4 3:00min rest - no belt. Shorts with bar legs do NOT make it easy to deadlift, FACT! Planks 1:00min on 30secs rest 5 rounds Alternate dumbell curls** 12x10 16x10 20x7(just) had to use just a little bit of body english on these but overall still decent form DONE Looking forward to the heavy squats on Thursday!

slimsim		week 9 session 2	02-05-2019 @ 19:03
My asshole is not watertight. Member 2926, 6050 posts SQ 217.5, BP 107.5, DL 225 550.0 kgs @ 86kgs UnEq	Post Edited: 14.05.2019 @ 09:41 AM by slimsim Back squat Warm up - good morning x10, squat x10, overhead press x10, lunges x5 X2 60x8+8 100x8 140x6 160x3 177.5x4+4+4 3:00min rest, not too bad (8/10 effort) - no sleeves and a crappy belt so pretty pleased with these Bench (remember, slightly narrower grip with pinkies on rings) Bar x10+10 60x8 80x5 90x3+3+3 2:00min rest (8/10 effort) Rack pull just over knee so probably about 21in 60x5 100x5 150x5 200x2 (crappy belt on from now) 220x2 242.5x1+1+1 2:00min rest (9/10) Planks 1 round max time - 2:30min Done

slimsim		week 10 - session 1	08-05-2019 @ 12:54
My asshole is not watertight. Member 2926, 6050 posts SQ 217.5, BP 107.5, DL 225 550.0 kgs @ 86kgs UnEq	Post Edited: 17.05.2019 @ 10:22 AM by slimsim Squat Warm up - good mornings x10, squat x10, overhead press x10, lunge x5 X2 60x8+8 100x8 130x6 150x5 165x3+3+3 2:30min rest - no belt or sleeves and still not too hard - also cut rest down by 30secs from last session and the 130/150 warm up each had an extra rep. Bench Bar x10+10 60x6 80x4 95x2 102.5x3+2f3 3:00min rest. Better than the last heavy session as these reps were at least paused. Given me a bit more confidence that I will hit the MASSIVE 115 in 3 weeks Deadlift 100x5 140x3 157.5x2+2+2+2 2:00min rest - no belt. Didn't feel great, in fact they were average at best. Friday's heavy session will definitely include a belt and I'm still confident I'll hit the 200 for 2 3's. Planks 1:30min on 1:00min rest 4 rounds DONE

slimsim		Week 10 - session 2	11-05-2019 @ 18:44
My asshole is not watertight. Member 2926, 6050 posts SQ 217.5, BP 107.5, DL 225 550.0 kgs @ 86kgs UnEq	Post Edited: 21.05.2019 @ 10:42 AM by slimsim Squat Warm up good morning x10, squat x10, overhead press x10, front squats x10 X2 60x10 100x10 130x7 150x2+2+2+2 1:30min rest - no belt, no sleeves Bench Bar x10+10 60x 80x2+2+2+2 1:30min rest. - easy Deadlift 70x5 120x5 150x3 180x1 200x3+3. Didn’t time rest 8/10 - probably got another rep each set relatively comfortably. Alt dumbbell curls 12x10 16x10 20x7(+1 @14) 2:30min rest Planks 2:00min on 1:00min rest 2 rounds - really hard these Done

slimsim		week 11 - session 1	14-05-2019 @ 09:49
My asshole is not watertight. Member 2926, 6050 posts SQ 217.5, BP 107.5, DL 225 550.0 kgs @ 86kgs UnEq	Post Edited: 24.05.2019 @ 09:56 AM by slimsim Back squat Warm up - good morning x10, squat x10, overhead press x10, front squat x10 X2 60x10 100x6 140x5 170x2 - belt on 187.5x3+3 3:00min rest. Hurt rib on last rep, felt something pop. This morning it felt ok but after dropping the kids at school I suddenly got a pain in my back, similar to when I hurt it a few years ago. I've taken some ibuprofen and will keep my fingers crossed! Bench Bar x10+10 60x6 80x4 90x3+3+3 2:00min rest Rack pull over knee so probably about 21in again 60x5 110x5 160x4 210x3 belt on 235x1 252.5x1+1+1 2:00min rest (9.5/10) Planks 1:30min on 45 secs rest 4 rounds - hard (extra 25sec rest on last round due to not keeping an eye on the timer and being on facebook Done Hope the back eases up before the next heavy deadlift or squat session, or even bench for that matter.

PeteHodgson		...	14-05-2019 @ 16:03
Has little understanding of the sugden Member 677, 11338 posts SQ 165, BP 125, DL 220 510.0 kgs @ 80kgs UnEq	Big ass squats. Hope the injury is minor.

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