Singles, hard graft and chaotic training
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| AaronJ |  | ... | 14-04-2014 @ 16:02 |
 Intolerant of old shtick. Member 5276, 431 posts SQ 222, BP 145, DL 265632.0 kgs @ 96kgs UnEq | Oh I forgot to add in today, warmed up for front squats with paused back squats, 3 second pause deep: 100 kg x 1 120 kg x 1 = PR! 130 kg x 1 = PR! | ||
| AaronJ | | ... | 18-04-2014 @ 16:16 |
Intolerant of old shtick. Member 5276, 431 posts SQ 222, BP 145, DL 265632.0 kgs @ 96kgs UnEq | 18/04/14 - Bench and Squat Bench: 60 kg x 5 80 kg x 5 95 kg x 3,3,3,3,3,3,3,3 Last set of 95kg paused for 2 seconds each rep. Squats: 60 kg x 3 100 kg x 3 110 kg x 1 120 kg x 5,5,5,5,5 Cable crunches x 2 sets Dips: +20 kg x 5,5,5 = PR! One arm cable rows: 8,8,8 each arm Not sure what the cable rows do but they felt good, and if I ever end up in a hand over hand rope pull event maybe they'll help. I think I'll keep them in. Right knee was feeling a bit swollen so wrapped both my wrist wraps around it. Seemed to get rid of the pain while I squatted. I need to remember to get some knee sleeves or maybe some IPF wraps. | ||
| AaronJ | | ... | 20-04-2014 @ 15:47 |
Intolerant of old shtick. Member 5276, 431 posts SQ 222, BP 145, DL 265632.0 kgs @ 96kgs UnEq | 20/04/14 - Push press and Deadlift Push Press: 80 kg x 3,3 90 kg x 3,3,3,3,3,3,3 Deadlift: 130 kg x 2 150 kg x 2 170 kg x 1 200 kg x 1,1 170 kg x 7 = PR! 16 inch Deadlift: Up to 220 kg x 1 Close grip bench: 90 kg x 10 singles in 3 minutes | ||
| AaronJ | | ... | 23-04-2014 @ 21:59 |
Intolerant of old shtick. Member 5276, 431 posts SQ 222, BP 145, DL 265632.0 kgs @ 96kgs UnEq | 23/04/14 - Everything Bench 60kg x 8 80kg x 8 90kg x 5 95kg x 2,2,2,2,2,2,2,2,2,2 - Each set on the minute Push Press 90kg x 2,2,2,2,2,2,2,2,2,2 - Each set on the minute Squat 130kg x 2,2,2,2,2,2,2,2,2,2 - Each set on the minute Deadlift 180kg x 1,1,1,1,1,1,1,1,1,1 - Each set on the minute Pendlay Rows 120kg x 6,6,6 | ||
| AaronJ | | ... | 24-04-2014 @ 18:43 |
Intolerant of old shtick. Member 5276, 431 posts SQ 222, BP 145, DL 265632.0 kgs @ 96kgs UnEq | 24/04/14 - Everything Belt clean and press Each rep = one belt clean and one press 60kg x 3 80kg x 3 90kg x 1 100kg x 4 = PR! Squat 60kg x 3 100kg x 3 120kg x 1 140kg x 5 = REP PR!! 150kg x 1 160kg x 1 = MASSIVE PR!! 165kg x 1 = MASSIVER PR!! 170kg x 1 = EVEN MASSIVER PR!!!!! - AMAZEBALLS!!! 150kg x 3 = HYOOGGEE REP PR!!!!!!!!!!!! Deadlift 150kg x 1 160kg x 1 170kg x 1 180kg x 1 200kg x 3 = WHHAAAATTTT>>>>> MASSIVE REP PR!! Holy f**kpigs that was a nice session. Not near decent numbers yet, but considering a 200kg deadlift and 155kg squat were a struggle three weeks ago, I'm well happy with todays session. | ||
| AaronJ | | ... | 25-04-2014 @ 18:06 |
Intolerant of old shtick. Member 5276, 431 posts SQ 222, BP 145, DL 265632.0 kgs @ 96kgs UnEq | 24/04/14 - Squats and Bench Squats 60kg x 3 100kg x 2 120kg x 1 140kg x 1 160kg x 2 = REP PR! Pause Squats - 3 second pause 60kg x 2 100kg x 2 120kg x 1 140kg x 1 Front Squats 110kg x 2,2 120kg x 1 130kg x 1 = PR!! Bench 80 kg x 5,5 90 kg x 8,6 100 kg x 3 105 kg x 1 110 kg x 1 115 kg x 1 = PR!!! Pause Bench - 3 second pause 100 kg x 1,1,1,1,1 Rows Did these standing on two bumper plates, so the bar was resting on my feet 110 kg x 5,5,5 GAINZ ALL OVER THE PLACE! | ||
| AaronJ | | ... | 25-04-2014 @ 18:57 |
Intolerant of old shtick. Member 5276, 431 posts SQ 222, BP 145, DL 265632.0 kgs @ 96kgs UnEq | Bench PR gives me a 500kg total. Nice. | ||
| JackRevans | | ... | 26-04-2014 @ 00:33 |
 'There was also a sausage in my mouth.' Member 2477, 16481 posts SQ 190, BP 130, DL 235555.0 kgs @ 83kgs UnEq | this seems to be going well, and chaotically | ||
| AaronJ | | ... | 26-04-2014 @ 00:38 |
Intolerant of old shtick. Member 5276, 431 posts SQ 222, BP 145, DL 265632.0 kgs @ 96kgs UnEq | JackRevans said:this seems to be going well, and chaotically Cheers mate | ||
| AaronJ | | ... | 27-04-2014 @ 16:50 |
Intolerant of old shtick. Member 5276, 431 posts SQ 222, BP 145, DL 265632.0 kgs @ 96kgs UnEq | 27/04/14 Deadlift 60kg x 2 100kg x 2 140kg x 2 180kg x 2 200kg x 1 210kg x 1 220kg x 1 = NOICE PR!! 230kg x 1 = CARPET PR!!!!! 185kg x 3,3,3 Squat 60kg x 3 100kg x 3 125kg x 1 145kg x 1 145kg x 2,2,2 Bench 80kg x 11 = REP PR! 90kg x 5 100kg x 3,3,3,3,3 80kg x 8,8,8 Nice session today. 230kg deadlift means I've hit my goal for 2014 of a 515kg total lol. Onwards and upwards. New Goal: 575kg total in 2014 made up of: 200kg Squat 125kg Bench 250kg Deadlift | ||
| JackRevans | | ... | 27-04-2014 @ 16:51 |
'There was also a sausage in my mouth.' Member 2477, 16481 posts SQ 190, BP 130, DL 235555.0 kgs @ 83kgs UnEq | nice carpet pb | ||
| AaronJ | | ... | 27-04-2014 @ 17:26 |
Intolerant of old shtick. Member 5276, 431 posts SQ 222, BP 145, DL 265632.0 kgs @ 96kgs UnEq | Video of the 230kg pull. It was 10kg over what I was expecting to pull, and 10kg over my all time best pull. I let the bar get in front of me at the beginning, hence the bar drift. Not the prettiest of pulls, but it felt a lot quicker and a lot less painful than it looks. | ||
| AaronJ | | ... | 30-04-2014 @ 22:26 |
Intolerant of old shtick. Member 5276, 431 posts SQ 222, BP 145, DL 265632.0 kgs @ 96kgs UnEq | 30/04/14 - Week 1 Session 1 Started a new 7 week training cycle today, hoping to hit 180/120/240 at the end of it. Squats: 60kg x 3 100kg x 3 120kg x 5 130kg x 1 150kg x 1 130kg x 3,3,3,3,3 SLDL: 100kg x 5 120kg x 5,5 Bench: 60kg x 10 80kg x 8 90kg x 5 102.5kg x 2,2,2,2,2,2,2,2 Dips: bw x 8 bw+30kg x 3,2 Abs: 3 sets x 41kg stack I'm terrible at sticking to programs so this will be a real challenge to stick too, but hopefully it'll end with decent results. I've put a lot of weight on, I'm probably around 90kg now with love handles, so I'll hopefully drop down to around 83kg over the 7 weeks. I need to find a new squat assistance excersise. I don't like SLDL, and my back was f**ked from deadlifts the other day anyway. | ||
| AaronJ | | ... | 01-05-2014 @ 15:40 |
Intolerant of old shtick. Member 5276, 431 posts SQ 222, BP 145, DL 265632.0 kgs @ 96kgs UnEq | 01/05/14 - Week 1 Session 2 Push Press: 60kg x 3 80kg x 3 90kg x 1 95kg x 1 100kg x 4 = REP PR! 90kg x 6 = REP PR! 80kg x 8 = REP PR! Deadlift: 60kg x 3 100kg x 3 140kg x 3 180kg x 3 195kg x 3,3,3 Deficit Row: 60kg x 3 100kg x 3 115kg x 5,5,5,4,6 | ||
| AaronJ | | ... | 02-05-2014 @ 15:01 |
Intolerant of old shtick. Member 5276, 431 posts SQ 222, BP 145, DL 265632.0 kgs @ 96kgs UnEq | 2/05/14 - Week 1 Session 3 Oh well. I've made it through one week of a routine. No idea if the routine will ever pan out to anything but I'm gonna keep plugging away and see. Squats: 60kg x 8 100kg x 5 120kg x 8,8,8,8,8 - Ouch! Close grip bench: 70kg x 8 85kg x 8,8,8,8,8 - Ouch! Belt clean and press: 65kg x 1 85kg x 1 95kg x 1 105kg x 1 110kg x fail - got the clean fairly easily, failed the lockout on the press A couple of notes: I'm going to start adding little bits into the routine like the belt clean and press to give myself a little bit of training for the ESM Juniors competition which I'd like to do, even though I probably won't do well at all, it will be a good intro to the sport for me. I also realised that I'm officialy considered an under 23 until the end of this year. My best deadlift to date is 230kg. I may look at aiming to break the GBPF u/23 83kg deadlift record by the end of the year even though it would never happen realistically, it will give me something decent to aim for. It'll mean adding something like 40kg to my pull over the next 7 months lol. | ||