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GreyphantomIcon...08-05-2017 @ 18:51 
TL:DR
Member 2858, 889 posts
SQ 275, BP 155, DL 320
750.0 kgs @ 110kgs UnEq
Day 1

Squats
WU 70x2x5, 100x5, 130x3, 160x3, 180x2, 200x2 *belt on* 220x1

235x3x3

2ct Paused
225x3
210x5

BP
WU 40x2x5, 60x5, 80x4 *comp pause* 100x3

115x5x2

oh man... just not a good day today... sleep was awful last night, woke all the time and couldnt seem to get any solid sleep... feeling a bit meh...

Squats - warm ups went mostly ok till about 220 which felt the weight but moved ok... 235 first set moved pretty well... 2nd set not so much, 2nd rep I lost tightness in the upper back and chest caved a little which worried me for a second, had a word with myself and tightened up third went well... last set was much better and cues were bang on...

2ct - holy jebus Dig... first set I felt that... went very slow but strong and if I was feeling a bit better then I might have gone for a 4th... second set I pretty much cried about as didnt want to do it as legs were mega fvcked... did it anyway and first 4 reps were awesome... last one not so much however...

BP - dammit... warm ups felt a little meh... 100 felt pretty decent tbh and so went for the top sets but first one I didnt get set up right nor get all my cues working... stupid... rest of the sets flew and felt much better... much faster and stronger...

sleep tonight is going to be god awful... hot bath for sure... legs already feeling really sore... but wouldnt have it any other way... bring the challenge... whimper...
GreyphantomIcon...10-05-2017 @ 19:07 
TL:DR
Member 2858, 889 posts
SQ 275, BP 155, DL 320
750.0 kgs @ 110kgs UnEq
Day 2

Deads
WU 120x2x5, 170x5, 210x3, 250x1

265x3x3

CG hammer pd (dropset)
107.5/80/60x10/8/8

Db curls
25x2x11
25x13

just a short one today... feeling ok even though sleep is still a little off... better last night but still not great...

Deads - warm ups felt good, better as they went along, 250 went up very quickly and while I was thinking 265 might feel a bit heavy after the 250 I knew it wouldnt... and it didnt... first set went really well, quick easy and no trouble... second set 1st rep was a bit slow, just a bit cocky I think but the other 2 moved well... 3rd set went really well again and tbh I think 3x5 wouldnt have been out of order today...

PD - oh yeah... first set went pretty good... dropped to 80 straight away and into it got 8 feeling it a bit then straight into 60 and the last 2 reps felt like my lats were going to come off... wow...

Curls - thought they were going to be more of a challenge tbh but went really well... arms felt suitably worked...

good session really happy... feeling much better with the workouts now... big weekend with bodypower and reffing also attending a bench seminar held by Mike Womack... will be reffing some very big lifters too... cannot wait...
GreyphantomIcon...11-05-2017 @ 19:21 
TL:DR
Member 2858, 889 posts
SQ 275, BP 155, DL 320
750.0 kgs @ 110kgs UnEq
Day 3

Squats
WU 70x2x5, 100x5, 130x3, 160x3, 180x2, 200x1

207.5x5x2

GHR (weight behind head)
BW+5kg x9

BP
WU 40x2x5, 60x5, 80x4, *comp pause* 100x3, 115x2, 125x1

132.5x3
132.5x2
132.5x3

CGBP
110x5
97.5x9
85x11

bit of a busy day, work went a bit longer today and had a bunch of stuff to do so didnt get home till later than usual and so everything was put off a bit... sleep still meh... feeling ok though...

Squats - went really well... still no belt and feeling very strong and solid... depth is really good and form and technique is being nailed which helps keep it all flowing so well...

GHR - who would do this to a person... really hit the hams and glutes hard and felt them work loads...

BP - ok this didnt go exactly to plan but went well enough... warm ups were good 100 felt amazing and moved very fast and well... better than 80 used to feel and light... even 125 felt really good so quite happy... first set 132.5 nailed... weight moved well and quickly and I felt I would have had another and maybe possibly even 2 more on that set... 2nd set was where it went a little meh... took the bar, started 1st rep and felt hip flexor cramp... did the 1st rep, went for 2nd, hip got a lot worse and really felt it, got 2nd rep but then had to bail the 3rd as it was just not going to work... doh... 3rd set after some reflection realised hadnt opened up legs enough to get the hips in well... did this and 3rd moved nicely... not as well as the 1st set but went smoothly enough... so up and down really...

CGBP - pretty standard and felt good... moved through these quickly enough and all went well...

decent enough session... happy enough even though missed the 3rd on the 2nd set of bp... however in the past I think that would have hindered the 3rd but today nope, did that and felt good about it... program changes a bit from here... training is not 3 times a week as standard but moves a bit... he tells me it will get harder... such a nice man... *mutters choice insulting words under breath*
GreyphantomIcon...17-05-2017 @ 17:48 
TL:DR
Member 2858, 889 posts
SQ 275, BP 155, DL 320
750.0 kgs @ 110kgs UnEq
Day 1 (Its getting a bit complex now)

Squats
WU 70x2x5, 100x5, 130x3, 160x3 180x2 200x2

207.5x5x2

BP
WU 40x2x5, 60x5, 80x4 *comp pause* 100x3, 115x2, 130x1

137.5x2x2
137.5x1

CGBP
110x6
97.5x10
85x11

was supposed to do this monday but was feeling a bit off, got worse tue with a thumping headache so as feeling better today did it today... weekend was busy with the Bodypower comp and that was awesome will write a bit more at the end of this...

Squats - felt really good and light till about 200 then felt a little weight... the top sets felt fine and went well enough if not as snappy as should have been, I will put that down to heat and recovery... still no belt on these squats and its feeling good...

BP - right did a bench seminar at BP with Mike Womack on the friday... used some of his pointers today and they seem to work quite well... although they do cause a few aches and pains as well... warm ups went fine, fast and solid... top sets the first 2 were really good... got into the position and kept it as told... main points were keep upper back "squeezing the can" through the whole movement, drive butt up to shoulders to create better arch and maintain that drive during the whole press and breath through nose into diaphragm... also he took my grip out wide... last top set was supposed to be a double as well but back was really sore at this stage and maintaining the arch etc just didnt happen... had to rack it and stretch it all out... back is now sore and so are my legs funnily enough...

CGBP - these went pretty well... got a couple of extra reps and felt them hit the tris well...

happy enough with today... really got to work the changes as I am feeling it hard atm but can see how they will help... weekend was a good one with some pretty fvcking decent lifting tbf... fri I did a seminar for the bench with Mike Womack who is one of the best benchers in single ply around... he did both a raw and equipped... I obv did the raw... main points were to shorten the stroke so you lessened the rom... he also helped sink in some of the bits that Dig has been telling me and getting me to implement... did the bench to see how it went... went 70 for 3, 120 for a single then 152.5 for an equal pb... I said 150 but my friends who were helping out added a little extra to the bar lol... so not too bad...

rest of bp I basically saw the walkway to the lifting and the lifting arena and then the walkway out of the venue lol... long days but very worth it...
GreyphantomIcon...21-05-2017 @ 09:57 
TL:DR
Member 2858, 889 posts
SQ 275, BP 155, DL 320
750.0 kgs @ 110kgs UnEq
day 2 hmmm will have to start labeling these different now as its going to 5 days apart all 3 lifts...

Squats
WU 70x2x5, 100x5, 130x3, 160x3, 180x2, 200x2 *belt on* 220x1

237.5x3x2

2ct paused
220x6

bp
WU 40x2x5, 60x5, 80x4 *comp pause* 100x3

115x5x2

feeling a bit dodge today so was thinking of ditching it but felt alright around training time so went for it...

Squats - feeling very strong atm... well controlled and tight all the way through the movement... mostly... got to top sets ok... first set 1st rep went well... 2nd rep well for some reason went quite a bit deeper than expected, didnt loosen up or anything but just dropped right down into the hole, but before where I might have bailed and dropped the weight to the safeties I powered out of the hole really well... rest of the sets went well and felt good...

2ct - ok this went well... way better than I expected... felt very strong and tight in the hole and drive out was really good, well till the last one... that was a bit slow...

bp - using the pointers again, keeping that technique and form is not easy, back def feels it and def noticing things like the breathing into diaphragm etc... more stability and keeping tighter through the whole movment... went well... got better as the set progressed...

felt good about the session and feel it went well... now working on a 5 day apart training session cycle with all three lifts... I think Dig is trying to kill me...
GreyphantomIcon...24-05-2017 @ 21:51 
TL:DR
Member 2858, 889 posts
SQ 275, BP 155, DL 320
750.0 kgs @ 110kgs UnEq
Session 1

ok bit of a difference going forward, all 3 lifts on the one day... yay... sessions every 5th day... but next session will be a non deadlift day...

Squats
WU 70x2x5, 100x5 130x3, 160x3, 190x2

205x5x2

BP
WU 40x2x5, 60x5, 80x4 *comp pause* 100x3, 115x1, 130x1

140x2
137.5x1+1p
137.5x1+1p

Deads
WU 120x5, 170x3, 210x2, 250x1, 270x1

282.5x2x2
282.5x1+1p

man was a hard day today tbh... last good sleep was sat night... felt great sun but each night since has been pants... hasnt helped the mrs being in the US so I get texts late in the evening... the heat was also a killer, dripping before I even hit the first set of squats...

Squats - pretty good and routine now... warm ups felt good... tops sets the 1st felt a little heavier than expected but nailed the form after that and it went much better... pretty solid and comfortable...

BP - warm ups felt good, moved the grip in again to see if it made a difference... it does, feels better and more stable... get better drive through my back... arch is better though as still use Womacks pointers re the arch and breathing... got to top set and 1st rep went up nicely... 2nd rep was good but a little slower... went down to 137.5 and 1st rep was pretty quick but 2nd had a muscle twitch or the bar moved or something as it was not smooth at all... got it to chest, went to drive up and elbow just gave about half way up... dammit... was a bit sore but after a few mins thought fvck it give it another shot... last set first rep went really well, kept it tighter and made sure form was on point... 2nd rep did the same but just couldnt lock it out as elbow started folding at the top... pffft...

Deads - was dragging at this stage, heat was killing just dog tired... was a little worried as thought the elbow thing might affect grip but as it happens it went ok... warm ups went pretty well as it happens... didnt expect the heavier ones to go as smooth... tops sets started well, 1st moved quick enough and didnt feel particularly taxing, 2nd was much the same if a little better tbh but the 3rd didnt go to plan... first rep was ok but 2nd I was done... couldnt get the hips through at the top and lock it out so just took it back to the floor... def dragging at this stage...

ok this was a long session and a little harder than I expected... the heat and tiredness taking their toll... enjoyed the session in a sadistic sort of way though... def sleepy time soon...
GreyphantomIcon...30-05-2017 @ 10:08 
TL:DR
Member 2858, 889 posts
SQ 275, BP 155, DL 320
750.0 kgs @ 110kgs UnEq
Session 2 (29 May 17)

Squats
WU 70x2x5, 100x5, 130x3 160x3, 180x2, 200x2, *belt on* 220x1, 235x1

242.5x3x2

BP
WU 40x2x5, 60x5, 80x4 *comp pause* 100x3, 110x2

117.5x5x2

finished there, ran out of time to finish some back work... the mrs was home so had a day of work and clearing a shed and moving a bunch of crap about, well to a skip anyway... tbh I didnt think it was going to go well... sleep as been sporadic at best... the heat and lifting stuff all over the place I was just fooked... I was thinking I would make it to about 220 on the squats...

Squats - warm ups went surprisingly well... solid strong and easy... even though tired started feeling happy... got to the 220 and I thought well here it is, prob the limit for today... went up ok... thought hell give the 235 a shot... that went up even better... loaded for the top sets... first set 1st rep dropped a little quicker than expected but came up nicely and 2nd rep was a lot tighter and more controlled... 2nd set was great felt strong and no problem... 3rd set 1st rep really good 2nd rep down ok and the drive from the hole started ok but man it was a slow journey up lol... legs were feeling strong and not too badly battered tbh...

BP - brought grip in to the little fingers on the rings... still utilised all the other tweaks that Mike Womack was teaching at the seminar and these combined with all the stuff Dig has me do nailed it... warm ups felt strong and stable and fast... very light even 100 felt much lighter than usual... 110 flew up solid and strong... 117.5 just went far better than I thought it would and than it has... close grip, diaphragmatic breathing and traps/butt arch thing all working together to make a solid lifting platform and getting that drive through the back is really making it work... very fast and light (ish Grin )...

had no time to do the back accessory stuff as the mrs made dinner (but as it turned out I could have probably got it in as she faffed about for a further 30 mins or so before it was ready)... combination of late start and her coming out to tell me dinner was about done (pfffft) just meant called it there... I reckon Dig has been working things right as today was a bit of a bonus in my eyes... normally I like to chill a bit before training to make the most of it but today just had no time... loads of lifting and moving heavy sh1t all day and the heat just pants... tbh would have called it in the past and just put it off a day but put some big boy pants on and did as told... very nicely surprised... belt was in a hole as well... weight maintaining at about 115 or so...
GreyphantomIcon...02-06-2017 @ 20:32 
TL:DR
Member 2858, 889 posts
SQ 275, BP 155, DL 320
750.0 kgs @ 110kgs UnEq
Session 3 Fri 02 Jun 17

sleep not great, so freaking hot... feeling knackered...

Squats
WU 70x2x5, 100x5, 130x3, 160x3, 190x2

205x3x2

BP
WU 40x2x5, 60x5, 80x4 *comp pause* 100x3 115x1 130x1 140x1

147.5x2x1
140x2

Deads
WU 120x5, 170x3, 210x2, 250x1, 280x1

295x2
280x2

yeah was very warm and a bit close in the gym... feeling pretty up for it if a bit tired...

squats - standard really form good and kept it tight and spot on... reps fast and comfortable...

BP - warm ups felt cracking... got to top sets 147.5 ok these I wa pretty happy with... fast off the chest till near lockout when they slowed but never in doubt... the 2nd single went better than the first... 140x2 were quick and better than the last time I did 140 which was last week I think...

Deads - ok very hot and sweaty and a little knackered by now... warm ups went well... 295 moved well, quicker than I thought and while not feeling easy felt good... 280 felt fast and smooth and tbh almost easy... did not expect them to fly up like they did...

very happy with today even though felt a bit meh... Dig informs me that I have failed a double at 295 a few times when fresh let alone after squats and bench so that I will take and be happy with... tbh the work Dig has me doing has made some big differences in stamina and strength... got a bit of a deload next then a big max session or two... bring it on...
GreyphantomIcon...08-06-2017 @ 19:43 
TL:DR
Member 2858, 889 posts
SQ 275, BP 155, DL 320
750.0 kgs @ 110kgs UnEq
Session 4 08 Jun 17

Squats
WU 70x2x5, 100x5, 130x3, 160x3, 180x2, 200x2 *belt on* 220x1, 235x1

250x2
240x2

BP
WU 40x2x5, 60x5, 80x4, *comp pause* 100x3, 110x1, 120x1

130x2x3

feeling pretty good today...

Squats - warm ups felt tight and sweet... no issues... 250 oh yeah felt really good, fast and smooth and not too hard... 240 following went up really well too and no problems there... funny thing about the 250 is that when I racked the weight all felt fine with my legs but about 30 secs later they just needed to rest and felt sore... soon shook that off... legs felt nicely worked...

BP - yeah def getting the hang of this... warm ups went quick and felt good... form locking in now... 130 1st set went fast and smooth, really got up on the traps as Dig has said and pushed away from the bar as he has also suggested... combined with the diaphragm breathing Mike Womack pointed out at his seminar and it locked in really tight, so stable... 2nd set 130 first 2 reps went much the same... last was a bit slower but not in doubt...

oh yeah that was a good session... felt strong and solid and much better than previous...
GreyphantomIcon...12-06-2017 @ 19:30 
TL:DR
Member 2858, 889 posts
SQ 275, BP 155, DL 320
750.0 kgs @ 110kgs UnEq
Deload

Squats
WU 70x2x5, 100x5, 120x5, 140x5

155x5

BP
WU 40x2x5, 60x5, 80x5

90x5 (pause on the chest)

deload before friday starts max comp days...

Squats - all reps to be bang on and feel good... all reps were bang on and felt fvcking awesome... strong stable solid and fast... course its a light weight so it should... form and technique is really locking in and it feels much better...

BP - form and technique is also improving and getting more natural here too... much better at locking into the traps and getting the lats locked to form a decent platform and driving away from the bar as Dig has suggested is becoming more natural too... feeling strong and bar moving so much quicker...

good little deload session for the main event this fri and then mon... sleep has been pants but I get what I can, just very warm and I wake either hot or hot and sweaty... once I can cool down enough I seem to sleep really well but that can take a while... food is going in better atm which is good... generally feeling pretty good... getting used to the bench arch so the back is not as sore lol... got a bit of work on the house still before fri which I will call "conditioning work" Grin

in other very sad news found out that Dot Shaw has passed away today... she is one of Britiains top lifters really and after blowing out both knees in Vegas came back and was squatting 300+ and making it look so graceful... she was also a truly good person with an encouraging word to those of us starting out and had a ready smile... she will be missed...
GreyphantomIcon...16-06-2017 @ 20:08 
TL:DR
Member 2858, 889 posts
SQ 275, BP 155, DL 320
750.0 kgs @ 110kgs UnEq
Mock meet Squat and bench

Squat
WU 70x2x5, 100x5, 130x3, 160x3, 180x1, 200x1 *belt on* 220x1

240x1
255x1
265x1 PB
275x1 PB

Bench
WU 40x2x5, 60x5, 80x4 *comp pause* 100x3, 115x1, 130x1

140x1
150x1
155x1
160xf

ok today was a day of maxes and training like it was a comp day...

Squats - warm ups were tight and felt great... 160 and it really started kicking in... first working weight was 240 and that felt easy... 255 and it went better than expected felt good and fast... loaded to 265 which is a PB and nailed it... wasnt the fastest rep but nice and smooth and felt good enough I went for another one... 275 more than I have done before... took the weight felt and it felt ok... went down... tight in the hole, drive up and BAM went slowly but still went up... locked it and done... went to re rack it and legs were a tad wobbly... left it there and feeling pretty happy albeit alot shaky...

Bench - took 30 mins before I started the bench... warm ups felt nice and tight, moved well and even the 130 felt good... 140 went well if not great... 150 though moved very well and quick... was nicely surprised so confident going to 155... weight felt nice in my hands lowered pause on the chest and drive up... oh man that went well better than the 147.5 did for sure and as it went so well I thought lets try 160... got all set up and psyched and too the weight, didnt feel too bad but lowered to chest pause and drive up but only a few inches and then nothing left...

sleep hasnt been best lately but have been feeling pretty good... food is on the up and so is the weight (114.4kg as of this morning)... also spent the day yesterday tearing down and old shed in the back as the mrs wants to replace it... tbf it is falling apart... so great run in to the mock meet...

hot enough today but feeling very good... the weight all felt good even on the PBs... well except for the 160... feeling a bit beat up atm and I get to do it all over again but with deads this time... looking forward to some food a bath then bed...
GreyphantomIcon...19-06-2017 @ 18:40 
TL:DR
Member 2858, 889 posts
SQ 275, BP 155, DL 320
750.0 kgs @ 110kgs UnEq
Mock meet deads

Deads
WU 120x2x5, 170x5, 210x3, 250x1, 270x1

290x1
310x1 (no lift)
310xf

how freaking hot was it today... and last night... today was supposed to be a mock meet session for deads... had a very achievable target imho and was hoping to do a little more... well not today... had about 2 hrs sleep in total last night, had a fan on me opened some windows to let the air flow and that worked as went to sleep around 3... woke at 0315 to find I was dripping with sweat and so hot... couldnt figure why as fan was still on... went to loo and only then realised that all the windows were closed... the mrs had got up literally 5 mins after I had opened them and closed them all as she didnt want to get bitten by bugs... fvcking woo fvcking hoo...

anywho... left training till 1715 as it is scorching here... still too hot really... warm ups started really well, sweating after first set though... food and liquid all good today and over the weekend so wasnt worried about dehydration... 210 flew, 250 smooth as silk, 270 not as quick as I would like but put it down to meh rep... 290 flew up, very fast and really nice...310 was about 10mins later as instructed, pulled the bar from the floor and it came up really well till the top when I overbalanced and went back onto my heels but couldnt recover and nearly went ar$e over t1t so had to drop the bar and catch the rack so I didnt fall... bit miffed at this so went to do it again and nope just had nothing left really... not happy but its one of those things I spose... was happy with how quick the 310 came up which probably caught me a little off guard... oh well next time...
GreyphantomIcon...26-06-2017 @ 20:26 
TL:DR
Member 2858, 889 posts
SQ 275, BP 155, DL 320
750.0 kgs @ 110kgs UnEq
session from friday

Sq
WU 70x2x5, 100x5, 130x5

160x3x5

2ct paused
140x3

BP
WU 40x2x5, 60x5, 80x4

92.5x3x5

CGBP
80x2x5

EZ Curls
47.5x3x10

all simple and straight forward, like a reload lol...
GreyphantomIcon...26-06-2017 @ 20:29 
TL:DR
Member 2858, 889 posts
SQ 275, BP 155, DL 320
750.0 kgs @ 110kgs UnEq
Session 1
Squats
WU 70x2x5, 100x5, 130x3, 160x3, 190x2

205x2x5
*belt on*
205x3x3

SSB squats
130x3x6

BP
WU 40x2x5, 60x5, 80x4 *comp pause* 100x3

110x5x2

DB BP
25x2x10
25x18

feeling pretty good tbh... lack of sleep is not too bad... I am either getting used to it or the 3 nights I have had in the last week did me some good...

Squats - feeling well up for it... warm ups nice and smooth and easy... first 2 sets did beltless but as they were a bit slower than I would like put the belt on and did the last 3 belted... big difference today, much stronger and faster... just more stable... no problems...

SSB - oh all thats good and holy... why... just why... anyway, was going to go to 150 but thought I would test it out at 130... glad I did, the movement feels very odd... first 2 sets went pretty decent didnt feel heavy just weird... last set at rep 3 I tweaked something in the upper left area... just not had the bar set right, will have to learn that... first two sets were fine just that last one...

BP - oh yeah, the first time that 110 has felt like true speed reps... very fast, powerful and easy... yes easy, very easy... set up is going great...

DB BP - way too light, should have hit at least 30 if not 35...

good session... felt strong... start of the Brits prep is on...
GreyphantomIcon...28-06-2017 @ 18:28 
TL:DR
Member 2858, 889 posts
SQ 275, BP 155, DL 320
750.0 kgs @ 110kgs UnEq
Session 2

Deads
WU 120x2x5, 170x5, 200x3

220x5x3

SLDL
200x2x6

Rack chins/Rev BOR
BWx12
BWx11
BWx10

EZ curls
50x2x10
50x14

very fvcking tired atm... got family coming over from Aus so the mrs is frantic with getting the house ready and at this stage I think it would be easier to just build a new fvcking house in the field across the road... sleep is fvcking awful... last night it was finally cool enough to start drifting off when *BEEP*... 5mins later *BEEP* the fvcking smoke alarm decided the back up battery needed to be replaced... anywho more work, painting and sh1t today then training... which was going to be interesting as on the weekend when taking the dog for a walk she decided to bolt to a fence to see another dog and as she doesnt get on too well with other dogs I grabbed the lead... nice one as it gave me quite the rope burn across my hand... so deads were going to be interesting...

Deads - bit apprehensive tbh... warm ups went ok... first set at 220 was a bit hesitant as was feeling out how the hand would go... went ok so then could switch that off and just make sure the weights moved fast as possible with good form and felt strong... went very well and very fast... happy... although the skin split a bit on my finger the hand held up well...

SLDL - felt really good and hit the spot... smooth and quick... hams and glutes got a nice workout...

Rack chins/rev BOR - felt really good today, really worked on engaging the lats and making sure the pull was strong and powerful... mission accomplished... feel it tons in my back all over...

EZ curls - very good... tried staying pretty strict and making sure the biceps were worked hard... first 2 sets were pretty decent and the last one really felt them hit at rep 11... the last one was a bit of a grind but kept it smooth...

decent session tbh... even though feeling pretty tired atm seem to be getting some decent training in... work wanted me to work extra hours this week and now next too and the mrs is on the warpath as said so there just dont seem to be enough hours in the day atm... have been a bit scarce of most of the forums... glad the cooler weather has made an entrance... long may it continue... looking forward to some sleep tonight and tomorrow night as the weekend will be late... I am getting old...

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