Starting again...

Thanks.

I've realised recently though that I've not made anywhere near as much progress as I should have. So I'm trying to put that right, by training how used to when things went well. Simple and consistent as you said.

No real aim for the little comp. Have a nice day out ha. Doing a push pull at the end of November which is the main aim, Sunday is just to test where my pull is at in a comp environment.

Bench Press
Bar x 10
50kg x 5
65kg x 5
75kg x 5
87.5kg x 3 x 6
92.5kg x 1

Dips
BW x 5
BW +20kg x 3 x 9

Machine Shoulder Press
4 x 10
1 x 8

All nice and simple. Bench press is coming back to some kind of form.

Warm Ups
60kg x 2 x 5
100kg x 4
120kg x 3
140kg x 2
160kg x 1

On the platform
175kg- Good lift
190kg- Good lift
200kg- Good lift

The lad that won the lightweight class was a mile ahead of the field, pulled 240kg. With no chance of the win I did what was necessary for second and pulled a very comfortable 200kg.

Looking in good shape for the Force 10 Push/Pull competition at the end of November.

What weight constitutes lightweight?

Anything up to 80kg.

What were the middleweights pulling?

290kg won it.

Deadlift
60kg x 2 x 5
100kg x 5
120kg x 3
140kg x 1
160kg x 1
170kg x 5

Beltless Paused Squat
Bar x 5
60kg x 5
80kg x 3
100kg x 3 x 2

Leg Press
5 x 10

Back Extensions
2 x 20

From Tuesday...

Deadlift
60kg x 2 x 5
100kg x 4
120kg x 3
140kg x 2
160kg x 1
175kg x 4

Beltless Paused Squat
Bar x 2 x 5
60kg x 5
80kg x 2
100kg x 2
110kg x 3 x 2

Leg Press
5 x 10- only light weights due to patella tendon pain.

Back Extensions
BW +10kg x 2 x 12

From this evening...

Bench Press
Bar x 2 x 10
50kg x 6
65kg x 6
75kg x 3
85kg x 2
92.5kg x 3 x 3

2 Board Bench Press
92.5kg x 1
100kg x 1
105kg x 1

Machine Shoulder Press
5 x 10

Press Down
3 x 15

No benching last week due to getting massaged to try and sort my shoulder issue. Hurt more than usual today. Frustrating.

Also, it was supposed to be sets of 6 with 92.5kg, but it just wasn't feeling good at all. Better than nothing though I guess.

Deadlift
60kg x 5
80kg x 3
100kg x 3
120kg x 1
130kg x 10 x 1

Bench Press
Bar x 2 x 10
50kg x 5
60kg x 5
72.5kg x 10 x 1
80kg x 1
85kg x 1

Pull Down
3 x 15

Shrugs
3 x 15

Technique on deadlifts and bench felt s**t this week so I popped in to do some work on technique with 60%.

Deadlift
60kg x 2 x 5
100kg x 3
120kg x 3
140kg x 1
160kg x 1
180kg x 1
180kg x F

Done. Spat my dummy out.

What an idiot. Why did I expect to be able to deadlift heavy, 4 days later do 10 singles at 60% and then 3 days later deadlift heavy again? Stupid mistakes to be making and I know better.

Rest.

Beltless Paused Squat
Bar x 10
60kg x 5
80kg x 3
100kg x 1
110kg x 1
120kg x 1
130kg x 1
135kg x 1
110kg x 6 x 1

Bench Press
Bar x 10
50kg x 5
65kg x 5
75kg x 5
85kg x 5
95kg x 4- Failed the 4th

Machine Shoulder Press
3 x 8

Push Down
3 x 8

Looking forward to next week's rest. This has been a crap week.

Giant Cambered Bar Squat
Bar x 2 x 5
40kg x 5
60kg x 5
80kg x 5
100kg x 5
120kg x 5
140kg x 5
150kg x 1
160kg x 1

Row
Bar x 10
40kg x 10
50kg x 3 x 10

Barbell Overhead Walk
Bar
30kg
40kg
50kg

All walks were approximately 20 metres.

Squat
Bar x 2 x 10
60kg x 5
80kg x 5
100kg x 3
120kg x 1
140kg x 1
150kg x 1
155kg x 1

Paused Squat
100kg x 2
120kg x 1
130kg x 1
140kg x 1
150kg x 1
105kg x 6 x 1

Speed Deadlifts
60kg x 5
80kg x 5
107.5kg x 8 x 2

Box Squat
Bar x 5
60kg x 5
80kg x 3
100kg x 2
120kg x 8 x 2

Paused Leg Press
100kg x 8
150kg x 3 x 8