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Completing the Tetralogy

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slimsimIconweek 1 session 1 - new cycle25-06-2019 @ 12:22 
My asshole is not watertight.
Member 2926, 5931 posts
SQ 217.5, BP 107.5, DL 225
550.0 kgs @ 86kgs UnEq
Post Edited: 08.07.2019 @ 11:58 AM by slimsim
Back squat
warm up - squat x10, overhead press x10, good morning x10, lunge x5 X2
60x6
100x6
150x4
165x3
172.5x2+2+2+2+2 (2:00min rest between sets) 8/10

Bench
Warm up - lat pulldown (focussing on depressing and protracting shoulder blades 15kg/side x25+25 - single arm face pull 6.25x10+10+10 - no rest between arms
Bar x8
50x6
70x6
80x4
87.5x3+3+3+3+3 (2:00min rest between sets) 7.5/10

Position was a bit better than during my PT session so hopefully this will get more comfy pretty quickly

Deadlift - deficit on 2 mats
60x5
100x5
140x1
150x3+3+3+3+3 (1:00min rest between sets) 6/10

Neutral grip dumbbell press
22x8+8+8+8 - 1:15min rest - 6/10

Lat pulldown
30kg/side x8+8+8 - 1:15min rest - 6/10

Hammer curls
14x10+10 - 1:15min rest - 8/10

Ab wheel
5+5+5+5 - no timed rest - 9/10 - blood hard and my abs are killing me today. Shows how weak they are. Also highlighted how unstable my shoulders are is it was really strenuous on them as well. Only supposed to do 2 sets, but need to be able to build these up to 2x10's at least.

Done - battered
slimsimIconweek 1 session 228-06-2019 @ 10:56 
My asshole is not watertight.
Member 2926, 5931 posts
SQ 217.5, BP 107.5, DL 225
550.0 kgs @ 86kgs UnEq
Back squat
warm up - squat x10, overhead press x10, good morning x10, lunge x5 X2
60x8
100x8
130x5
147.5x3+3+3+3+3 1:30min rest 6/10

Bench
Warm up - lat pulldown (focussing on depressing and protracting shoulder blades 15kg/side x26+26 - single arm face pull 6.25x10+10+10 - no rest between arms
Bar x8 (tempo 5/1/X)
50x3
60x3
72.5x3+3+3+3+3 (1:30min rest between sets) 7.5/10 - far too hard based on pissy little weight

Deadlift
60x5
100x5
140x3
160x3
177.5x3+3+3+3+3 (2:00min rest between sets) 7/10

Neutral grip dumbbell press
22x8+8+8+8 - 1:15min rest - 6/10

Incline dumbbell curls
12x12+11F12 - 2:00min rest - funny one these. Never done this sort of curl before, it almost feels like a concentration curls. Should nail this next time.

Abs are still battered from the ab wheel on Monday. In fact, I thought I was gonna struggle with squats and deadlifts due to not being able to brce my midsection properly but it wasn't too bad overall.

Done
slimsimIconweek 2 session 102-07-2019 @ 12:03 
My asshole is not watertight.
Member 2926, 5931 posts
SQ 217.5, BP 107.5, DL 225
550.0 kgs @ 86kgs UnEq
Back squat
warm up - squat x10, overhead press x10, good morning x10, lunge x5 X2
60x6
100x6
140x5
160x3
172.5x3+3+3+3+3 2:10min rest - 7.5/10 - left kneecap was grinding a little so couldn't drive upwards to forcefully but other than that they were relatively easy

Bench
Warm up - lat pulldown (focussing on depressing and protracting shoulder blades 15kg/side x27+27 - single arm face pull 6.25x12+12 - no rest between arms
Bar x6+6
50x5
70x5
80x5
87.5x2+2+2+2+2+2 1:30min rest between sets 5/10 - nice and easy for a change!


Barbell Rows - overhand
50x10
70x10
82.5x8+8+8 - last 2 sets were cluster sets as I was losing my grip and they were basically too heavy for me to do as single sets. Only rest was literally 3-4 seconds when readjusting the bar

Dips
BW x7+7

Supported Dumbbell Rows - neutral grip
26x10+10+10

Pallof Press
11.25x10+10 - never done these before and could really feel the tension in my core needed to stabilise myself. Both these and the abwheel feel far more demanding than planks so hopefully there'll be some ab gains over the coming months.
slimsimIconweek 2 session 208-07-2019 @ 12:03 
My asshole is not watertight.
Member 2926, 5931 posts
SQ 217.5, BP 107.5, DL 225
550.0 kgs @ 86kgs UnEq
Back squat
warm up - squat x10, overhead press x10, good morning x10, lunge x5 X2
60x6
100x6
140x4
160x3
172.5x2+2+2+2+2 (1:45min rest between sets) 8.25/10 - left knee grinding so really couldn't drive up too forcibly

Bench
Warm up - lat pulldown (focussing on depressing and protracting shoulder blades 16.25kg/side x25+25 - single arm face pull 6.25x12+12+12 - no rest between arms
Bar x8
50x6
70x6
80x4
87.5x4+4+4+4+4 2:00min rest between sets 7.5/10

Deadlift - deficit on 2 mats
100x8
130x5
150x3+3+3+3+3 (1:00min rest between sets) 6/10

Neutral grip dumbbell press
24x8+8+8 - 1:15min rest - 6/10

Lat pulldown
32.5kg/side x8+8+8 - 1:15min rest - 8/10

Hammer curls
14x10+10 - 1:15min rest - 8/10

Ab wheel
5+1 - no bloody chance! Really felt like I was going to do myself a funny turn. Felt like I was gonna split my insides open and give myself a massive hernia. No thanks!

Done
JackRevansIcon...08-07-2019 @ 12:28 
Avatar
'There was also a sausage in my mouth.'
Member 2477, 16482 posts
SQ 190, BP 130, DL 235
555.0 kgs @ 83kgs UnEq
why is your squat 1rm so close to your deadlift?
slimsimIcon...08-07-2019 @ 14:14 
My asshole is not watertight.
Member 2926, 5931 posts
SQ 217.5, BP 107.5, DL 225
550.0 kgs @ 86kgs UnEq
JackRevans said:why is your squat 1rm so close to your deadlift?


Because I'm s**t at deadlifts?

Who knows? I like to think I'm a like weak Tom Martin Grin
slimsimIcon...08-07-2019 @ 21:44 
My asshole is not watertight.
Member 2926, 5931 posts
SQ 217.5, BP 107.5, DL 225
550.0 kgs @ 86kgs UnEq
Annnnnnnnnnnnndddd, my knee is f**ked!! Couldn’t put any downward pressure on it whilst benching and deadlifts were a complete no no.
slimsimIconRecovery session - Thursday 11th15-07-2019 @ 10:25 
My asshole is not watertight.
Member 2926, 5931 posts
SQ 217.5, BP 107.5, DL 225
550.0 kgs @ 86kgs UnEq
So, there was no chance of being able to squat last Thursday as I couldn't even stand up out of a chair without leaning to one side and putting my weight on my good leg.

Decided to do something different but which should have some carry over instead.

Good mornings
bar x10+10
60x8
80x6
90x4+4+4+4 1:30min rest - 8/10

Bench
bar x10+10
60x8
80x6
90x4
95x3
85x5+5+5 2:00min rest 8/10

Neutral grip dumbbell press
26x10+10+10 - 1:15min rest 8/10

Supported dumbbell rows
20x10
28x10+10+10 1:15min rest 7/10

Alternate dumbell curls
18x8+8


Done

Hamstrings have been in bits from the good mornings - no DOMS in the glutes though. Think this is probably the best thing I can do for my legs whilst my knee is knackered. I reckon it might be at least a couple of weeks before I can start the programme again so may as well just start it straight back at the beginning.
JackRevansIcon...15-07-2019 @ 15:27 
Avatar
'There was also a sausage in my mouth.'
Member 2477, 16482 posts
SQ 190, BP 130, DL 235
555.0 kgs @ 83kgs UnEq
slimsim said:Annnnnnnnnnnnndddd, my knee is f**ked!! Couldn’t put any downward pressure on it whilst benching and deadlifts were a complete no no.


xylophone buggery
slimsimIcon...16-07-2019 @ 15:51 
My asshole is not watertight.
Member 2926, 5931 posts
SQ 217.5, BP 107.5, DL 225
550.0 kgs @ 86kgs UnEq
JackRevans said:
xylophone buggery


I agree! You need to stop buggering thosee xylophones Jack!
slimsimIconRecovery session - 2 - 15th July16-07-2019 @ 15:56 
My asshole is not watertight.
Member 2926, 5931 posts
SQ 217.5, BP 107.5, DL 225
550.0 kgs @ 86kgs UnEq
Still getting a fair old amount of knee pain so squats with any weight are a no go still.

Good morning into Squat - what did I just say about squats Roll-Eyes
Bar x10+10
60x10(+10)
80x8(+8)
90x5(+5) x3 - 1:45min rest 9/10

This worked the body really well as my hammies were knackered after the good mornings so the squats really seemed to hammer them, even with such a light weight.

Bench
Bar x8+8
60x8
80x5
90x3
97.5x2
85x6+6+5 - 2:00min rest 8/10 - didn't try the 6th - it was almost certainly there but I know my form and imbalances would have been highlighted and I'd have ended up twisting.

Lat pulldown
25x8
30x8
35x8+8+8 1:15min rest 8/10

Dips
BW x8+8 1:15min rest 7.5/10

Done
slimsimIconRecovery session - 3 - 18th July19-07-2019 @ 10:18 
My asshole is not watertight.
Member 2926, 5931 posts
SQ 217.5, BP 107.5, DL 225
550.0 kgs @ 86kgs UnEq
Post Edited: 19.07.2019 @ 10:18 AM by slimsim
Good morning
Bar x10+10
60x10
70x10
80x10+10+10+10 - 1:15min rest 9/10 - really hard work these.

Bench
Bar x10+10
60x6
70x6
80x8+8+8+7 (didn't try 8th as it wasn't there!) - 2:30min rest 9.5/10
Form is definitely improving under fatigue but on the last couple of sets, last rep or 2 I could feel my body wanting to twist and my right shoulder blade winging outwards.

Bent over row overhand grip
60x8
70x8
80x7+7+7+7 2:00min rest 9/10
grip was giving out on right hand for the last rep or two. Definitely weaker grip that side than my left. Had to set the bar down a couple of times, re-grip and then finish last couple of reps. I blame the thicker bars Roll-Eyes


Done
slimsimIconRecovery session 424-07-2019 @ 09:16 
My asshole is not watertight.
Member 2926, 5931 posts
SQ 217.5, BP 107.5, DL 225
550.0 kgs @ 86kgs UnEq
Clean & Jerk
60x1c3j x2
60x3c1j x2
70x2
80x1c2j
90x1
100x1
105x1
110x1 - not that bad for not having done any olympic lifting for getting on for 12-months

Deadlift
100x5
140x5
160x3
180x5+5+5 8.5/10
160x10 - bloody hard 9.5/10

Single arm facepulls for bench warm-up
8.75x12+12+12

Bench - tempo 5/1/x
bar x8+8
60x6
75x3+3+3+3+3 1:30min rest 7/10

Lat Pulldown
20x8
30x8
37.5x6+6+6 1:15min rest

Neutral Grip Dumbbell Press
28x8+8+8 1:15min rest

Alternate Dumbbell Curls
14x8
20x6+6 2:00min ret 9.5/10

Done

knackered but pleased with the deadlifts in lieu of not being able to squat at the moment
slimsimIconRecovery session 526-07-2019 @ 12:45 
My asshole is not watertight.
Member 2926, 5931 posts
SQ 217.5, BP 107.5, DL 225
550.0 kgs @ 86kgs UnEq
Post Edited: 07.08.2019 @ 17:15 PM by slimsim
Both squat racks in use and a bar has bent to no spare bars to bench. Not a good start to the day! Roll-Eyes

Flat dumbbell press big stretch and pause
16x8
24x8
28x8
32x8+7+6f7+5f6 2:00min rest 9/10

Bulgarian Split Squats
BW x10
32x10
40x10+10 2:00min rest 7.5/10 feel sick now! weight is combined dumbbell weight

Supported dumbbell rows
20x12
28x12+12+12 2:00min rest 9/10 struggling with grip and fatigue. I blame the hot weather. Sweat was pissing out of me by now

Bench
60x5
80x4+4+4+4+4+4 1:00min rest 7/10 could definitely feel the fatigue from previous exercises and didn't help having sweaty hands.

Too hot! Feel like I've got bloody heatstroke.

Done
slimsimIconRecovery session 607-08-2019 @ 17:21 
My asshole is not watertight.
Member 2926, 5931 posts
SQ 217.5, BP 107.5, DL 225
550.0 kgs @ 86kgs UnEq
Flat dumbbell press big stretch and pause
16x8
24x8
28x8
32x8+7+6f7+5f6 2:00min rest 9/10

Bulgarian Split Squats
BW x10
32x10
40x10+10 2:00min rest 7.5/10 feel sick now! weight is combined dumbbell weight


Took my weightlifting bar into the gym as it was only gathering dust in the garage. Knee still isn't right and whilst I can't put any real weight on it to squat, I can snatch and even c&j relatively easily

Snatch
warm up - various stretches, snatch balances & hang snatches just with the bar.
40x3+3
60x3+3
70x2
80x1
85xf+1
87.5x1
90x1
92.5xf+1
Pretty pleased with how this went seeing as how long it is since I've snatched any amount of weight.

C&J
60x1c3j
60x3c1j
80x2c2j
90x1
100x dizzy after clean
100x1
110xf+f - felt weak in the old legs. Was a bit surprising as I did 110 fairly easily the other week, however, I think all the snatches definitely took it out of my legs
90x1 - to finish on a positive

Bench
bar x10+10
60x8
80x6
90x5+5+5 2:00min rest 9/10 - never seems to get any easier

Lat pulldown
15x10
25x10
35x8+8+8 (ROM was slightly short on last 2 reps on last 2 sets)

Done

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