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Completing the Tetralogy

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slimsimIcon...15-05-2019 @ 12:22 
My asshole is not watertight.
Member 2926, 5862 posts
SQ 217.5, BP 107.5, DL 225
550.0 kgs @ 86kgs UnEq
PeteHodgson said:Big ass squats. Hope the injury is minor.



The squats are just getting the point of making me feel a bit nervy as to whether I'll get all the reps, but when I did the set they were never in doubt.

Back is still pretty painful today, I'm sure last time I did this it was due to pinching a nerve in my spine and just required mobility work, but it's that long ago I can't remember.

Glad I work behind a desk though!
slimsimIconweek 11 - session 217-05-2019 @ 10:35 
My asshole is not watertight.
Member 2926, 5862 posts
SQ 217.5, BP 107.5, DL 225
550.0 kgs @ 86kgs UnEq
Squat
Warm up - good mornings x10, squat x10, overhead press x10, lunge x5 X2
60x10
100x10
140x6
154x3
165x3+3+3 2:00min rest - no belt or sleeves - easy 6/10

Bench
Bar x10+10
60x8
82.5x4
97.5x2
107.5x1f2 3:30min rest. DAMN! The second rep moved a few inches off my chest and then just stopped! I do think if I'd have been able to set myself up properly then I may have gotten the second rep but whilst my back was 99% fine on squats (and deadlifts) it was only 85% fine on bench and stopped me arching quite as much as I would normally and stopped my squeezing the should blades together. I do think the back will be back 100% ready for the new 1rm attempt in 2 weeks though.

Deadlift
60x5
100x5
140x3
157.5x2+2+2+2 2:00min rest - no belt. felt good and certainly a lot better than when I last did this 6/10

single arm overhead tricep extension
8x10+10+10 - the right arm is just so much weaker than the left. It was like a warm up for the left yet I only just did the last rep on set 3 with the right. I'd love to know WHY there's such a marked difference. Confused

Roll on 2-weeks time for the BIG ONE!

DONE
slimsimIcon...21-05-2019 @ 10:48 
My asshole is not watertight.
Member 2926, 5862 posts
SQ 217.5, BP 107.5, DL 225
550.0 kgs @ 86kgs UnEq
Post Edited: 29.05.2019 @ 14:28 PM by slimsim
Squat
Warm up good morning x10, squat x10, overhead press x10, front squats x10 X2
60x10
100x8
130x4
150x2+2+2+2 1:30min rest - no belt, no sleeves - cut down the warm-ups slightly, just to make sure I'm allowing a full recovery.

Bench
Bar x10+10
60x6
80x2+2+2+2 1:15min rest. - easy

Deadlift
60x5
100x5
140x3
170x2 - belt on from here
195x1
210x2 2:00min rest 8.5/10 -rib was still a bit sore, at the front where I initially hurt it rather than round the back. Made me a little difficult to really push into my belt and brace properly.

Planks
2:10min on
1:00min rest
2 rounds - absolute limit

Alt dumbbell curls
10x10
16x10
20x7(+1 @16) 2:30min rest

Decent session overall and just over a week to go until MAX day! Looking forward to Thursdays squatting session as this'll be the first time in my memory that I've done 200kg for more than a single - probably at least in the last 5-years (presuming I get it!)

Done
PeteHodgsonIcon...21-05-2019 @ 16:33 
Avatar
currently pretty old
Member 677, 10743 posts
SQ 165, BP 125, DL 220
510.0 kgs @ 80kgs UnEq
What's Thursdays squat plan?
Any idea what your maxes might be? It's exciting!!
slimsimIcon...21-05-2019 @ 18:27 
My asshole is not watertight.
Member 2926, 5862 posts
SQ 217.5, BP 107.5, DL 225
550.0 kgs @ 86kgs UnEq
PeteHodgson said:What's Thursdays squat plan?
Any idea what your maxes might be? It's exciting!!


200 for a double on Thursday.

The maxes are programmed as 212.5/115/225, however, I'm not certain I'll get the bench one but I'd like 215 and 230 on squat and deadlift. I'm finding bench really frustrating as it just isn't going anything. I actually don't think it's improve in the last 12-weeks whereas I AM noticeably stronger on squat and deadlift.
slimsimIconweek 12 session 224-05-2019 @ 10:00 
My asshole is not watertight.
Member 2926, 5862 posts
SQ 217.5, BP 107.5, DL 225
550.0 kgs @ 86kgs UnEq
Post Edited: 24.05.2019 @ 10:00 AM by slimsim
Back squat
Warm up - good morning x10, squat x10, overhead press x10, front squat x10 X2
70x6
120x6
150x3 - messed up the belt position which then hurt my bloody rib again - stopping using the thick belt for squats I find it much easier with a thin crappy belt.
170x2
185x1
200x2 3:00min rest. First one was easy, 2nd one probably 95% effort. Based on the first I'd hope to get 215 next week.


Bench
Bar x10+10
60x6
80x4
90x3+3+3 2:00min rest

Rack pull about 21in again
120x5
170x5
200x3 - belt on
240x1
262.5x1+1+1 3:00min rest (11/10!! - Felt like my insides were gonna burst out and I was going to die!)

Done - sod doing planks after tonight.
slimsimIconWeek 13 - session 1 - DELOAD29-05-2019 @ 14:31 
My asshole is not watertight.
Member 2926, 5862 posts
SQ 217.5, BP 107.5, DL 225
550.0 kgs @ 86kgs UnEq
Squat
Warm up good morning x10, squat x10, overhead press x10, front squats x10 X2
60x8
100x5
120x3
135x3 1:00min rest

Bench
Bar x10+10
60x5
72.5x3 1:00min rest

Deadlift
60x5
100x5
130x3
142.5x3 1:00min rest

Planks
1:00min on
1:00min rest
2 rounds

Done

Didn't feel great. Pretty stiff and my vastus medialis on my left knee is aching a bit. Need to make sure I do a decent amount of stretching in the next couple of days. Gonna smash this on Thursday!!!
slimsimIconD-DAY - testing 1 rep maxes - Week 13 - session 230-05-2019 @ 22:05 
My asshole is not watertight.
Member 2926, 5862 posts
SQ 217.5, BP 107.5, DL 225
550.0 kgs @ 86kgs UnEq
So, it was a mixed bag today.....

Squat
Warm up (normal one)
60x5
100x3
140x3
170x1 - belt on from now
190x1
205x1
212.5x1 - this was the target weight
217.5x1 - 2nd heaviest squat I've ever done so pretty pleased with this. This one was actually better than the 212.5 and I was told there was definitely 220 there but can't complain to be in excess of the programme's target

Bench
bar x10+10
60x5
80x2
95x1
107.5x1 - unracked myself
115x Failed f**king miserably, even with a hand off! Really disappointed with this.My right elbow was hurting a little, surprisingly, but that's no excuse. Gonna have to get some 1-2-1 tuition on this to work out what's going wrong but the coach who gave me a hand off said I got in a decent start position and then lose all tension as soon as I take the weight - s**t!

Deadlift
60x5
100x5
140x3
180x1 - belt on
202.5x1
217.5x1 - f**king epically hard, like 9.5/10RPE hard
225x1 - really slow grinder of a rep, but clean. This was the target for the programme
230x F - really wanted this after the disappointment of the bench but I was actually quite surprised as to how much harder it felt after the maximal squats. Bit disappointed when in reality I should as it achieved the target weight.

Total - 550kg

Now that I've completed my first ever powerlifting focussed training cycle I've got something to work on. I'd like to add another 20kg after another 13-weeks and think this is feasibly as my bench was 7.5kg down on what it should be anyway.

Onwards.....
PeteHodgsonIcon...30-05-2019 @ 23:20 
Avatar
currently pretty old
Member 677, 10743 posts
SQ 165, BP 125, DL 220
510.0 kgs @ 80kgs UnEq
Strong!
slimsimIcon...31-05-2019 @ 10:43 
My asshole is not watertight.
Member 2926, 5862 posts
SQ 217.5, BP 107.5, DL 225
550.0 kgs @ 86kgs UnEq
PeteHodgson said:Strong!


Cheers Pete, I am relatively pleased. If I could just get that bloody bench up to match yours I'd DEFINITELY be happy..........for a while.

I'm like a bloody addict, always wanting more!
PeteHodgsonIcon...31-05-2019 @ 11:48 
Avatar
currently pretty old
Member 677, 10743 posts
SQ 165, BP 125, DL 220
510.0 kgs @ 80kgs UnEq
slimsim said:
Cheers Pete,
I'm like a bloody addict, always wanting more!


Same here. That'll never change though will it.
I'm waaaaayyyy behind your squat and deadlift. Deadlift is worse than ever. Squat is improving. Bench just stays the same. Lol.
slimsimIcon...05-06-2019 @ 12:00 
My asshole is not watertight.
Member 2926, 5862 posts
SQ 217.5, BP 107.5, DL 225
550.0 kgs @ 86kgs UnEq
PeteHodgson said:
Same here. That'll never change though will it.
I'm waaaaayyyy behind your squat and deadlift. Deadlift is worse than ever. Squat is improving. Bench just stays the same. Lol.


Based on your current squatting I certainly wouldn't say it's way behind and deadlifts are that much different, maybe 10kg at the most.

I've found the area squat record in my age class is lower in the 93's than 83's so may just chunk up a little and try and see how close I can get to it (I think it's 230).
slimsimIconInterim session 105-06-2019 @ 12:08 
My asshole is not watertight.
Member 2926, 5862 posts
SQ 217.5, BP 107.5, DL 225
550.0 kgs @ 86kgs UnEq
Post Edited: 10.06.2019 @ 12:08 PM by slimsim
This was monday. REally good to mix it up a little but it really showed that specificity is king. I was weak as piss on a few things that used to be really comfy for me.

Front Squat
bar x10 +10 overhead press
60x5
100x5
120x3
130x3+3+3+3+3 (paused reps) 2:00min rest - 9/10 - the pauses made it harder but even so this felt a little unnatural after not doing them for nearly 5-months

Strict Press
bar x10
40x10
50x6+6+6+6 2:00min rest 8/10 - probably lost 10kg on this. It actually felt like my triceps were working far harder than they do on bench so maybe it'd help to keep these incorporated Confused

Stiff-Leg Deadlift
60x5
100x5
130x3 (grip slipping)
130x5+5 2:00min rest - HARD! 8.5/10

Dumbbell Rows
32x10+10+10 1:00min rest 8/10

Tricep Kickbacks Oh yes I did!!!!!!
6x10+10

Definitely much easier on left arm than right. Wanted to do this as I feel they'll really isolate the triceps and at least make them work. Hopefully some compound stuff can then actually make them work properly alongside my major muscles at a later point.

Done - must remember to stretch!
slimsimIcon...10-06-2019 @ 12:14 
My asshole is not watertight.
Member 2926, 5862 posts
SQ 217.5, BP 107.5, DL 225
550.0 kgs @ 86kgs UnEq
Post Edited: 19.06.2019 @ 12:51 PM by slimsim
This was Friday. Knee is hurting currently. That'll teach me to run home in shoes when pissed! Roll-Eyes

Closer grip bench little finger in 2in from rings
bar x10 +10
50x10
70x7
80x10+7+7+7 3:00min rest 8.5/10 - obviously, I shouldn't have done the set of 10 first as that knackered in the other sets

Incline shoulder dumbbell press
20x8
24x8
28x6+6+6 2:00min rest 9/10

Bent over row overhand grip
bar x10
60x10
80x6+6+6+6 1:30min rest - HARD! 8/10 - feeling like I'm not pulling evenly on both sides. Think I need to stretch my upper body as well as the lower.

Hip bridges
BW x10
30x10
50x10+10+10 1:30min rest 7/10 - felt a good burn in the hammies and glutes so maybe this will help activate them a bit more, plus it'll keep them working whilst the knee is a bit gammy.

Done
slimsimIcon...19-06-2019 @ 12:57 
My asshole is not watertight.
Member 2926, 5862 posts
SQ 217.5, BP 107.5, DL 225
550.0 kgs @ 86kgs UnEq
This was Monday. Knee is no longer hurting, which is good!

First ever PT session today, specifically aiming to try and improve my bench. Was a brilliant session and I gained loads from it, in terms of not only setting myself better but also through the movement, plus the accessory work and how I should be doing the accessory work

Didn't actually record what I did but it was something like the following:

Bench
to 105kg x1
90x4

Dumbbell Press (neutral grip)
20x 4x8's

Dips
BWx 3x5's

Also discussed how I should be focussing on strengthening my lower traps to compensate for my traps being too dominant.

I more interim session on Thursday and then I'll be back to a programme keeping Aaron's programme exactly the same for squats, 95% the same for deadlifts and making quite large changes to bench to provide far more accessory work.

Triceps and pecs are sore today and that's the first time that's happened in years. I know DOMS isn't a good indicator of work done but in this instance I think it as least proves I've worked the right muscles.

Done

123456

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