Completing the Tetralogy
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| slimsim |  | Completing the Tetralogy | 07-01-2019 @ 13:35 |
My asshole is not watertight. Member 2926, 6050 posts SQ 217.5, BP 107.5, DL 225550.0 kgs @ 86kgs UnEq | So, many, many years ago I competed in bodybuilding quite a few times, more recently I competed in weightlifting doing numerous comps over a period of 10-ish years, this was also interspersed with a couple of u90kg strongman comps. The only strength sport I've not competed in is powerlifting....... Due to the missus expecting a new baby in a few weeks and this change of direction AMH_Power has been good enough to set me on the path to becoming, hopefully, a good bit stronger than I currently am! I'm just gonna use this journal as an easier way of assessing my workouts as I keep all my sessions logged on my phones notepad. Trained last friday as the prelude to formally starting the programme this evening. Went as follows: Squat Bar x10 60 x5 90 x5 120 x3 130 x3+3+3+3 - easy Bench Bar x10+10 60 x6 70 x2 80 x2+2+2+2+2+2 - easy Deadlift 60 x4 100 x4 120 x4 132.5 x4+4+4+4 - easy DONE!! Yep, I'm weak as piss at the moment and at the end of the 13-weeks am hoping for 205/115/210 at about 83kg bodyweight and aged 43. It'd be nice to see me push the bench a little more than this as I think this has the most scope for improvement as I've benched very little over the last 12-years. It'd also be nice to get the deadlift back to a more respectable 230+ within the next 6-12 months but I'm not rushing it and I'm going to follow Aaron's plan to the T so the journal will be mainly to record how I'm feeling on a day to day basis. Onwards and upwards. | ||
| PeteHodgson |  | ... | 07-01-2019 @ 15:37 |
 Has little understanding of the sugden Member 677, 11338 posts SQ 165, BP 125, DL 220510.0 kgs @ 80kgs UnEq | I'll be following your progress. Decent numbers to aim for. That squat especially! What federation are you going to compete in? I did 1 'British Powerlifting' novice comp in December 2017. Hopefully you will be in a different fed as I'm going to do a few comps this year n M1 under 83! Lol | ||
| slimsim | | ... | 07-01-2019 @ 17:06 |
My asshole is not watertight. Member 2926, 6050 posts SQ 217.5, BP 107.5, DL 225550.0 kgs @ 86kgs UnEq | PeteHodgson said:I'll be following your progress. Decent numbers to aim for. That squat especially! What federation are you going to compete in? I did 1 'British Powerlifting' novice comp in December 2017. Hopefully you will be in a different fed as I'm going to do a few comps this year n M1 under 83! Lol Squatting is about the only thing I've ever been half decent at! I've got no idea what fed I'd do, although I think the powerlifters at the new gym I'm training at all lift in the IPF, or whatever the British version of it is called, so it'll probably be that. Cheers Pete  | ||
| PeteHodgson | | ... | 07-01-2019 @ 17:48 |
Has little understanding of the sugden Member 677, 11338 posts SQ 165, BP 125, DL 220510.0 kgs @ 80kgs UnEq | slimsim said: Squatting is about the only thing I've ever been half decent at! I've got no idea what fed I'd do, although I think the powerlifters at the new gym I'm training at all lift in the IPF, or whatever the British version of it is called, so it'll probably be that. Cheers Pete What was GBPF is now called British Powerlifting. That's the IPF fed. What area are you? | ||
| Wayne_Cowdrey | | ... | 07-01-2019 @ 17:53 |
 Still got a little bit of strength Member 400, 22041 posts | Good luck with it! Must be rare for someone to have done all 4 sports. What assistance exercises will you be doing? | ||
| slimsim | | ... | 07-01-2019 @ 20:26 |
My asshole is not watertight. Member 2926, 6050 posts SQ 217.5, BP 107.5, DL 225550.0 kgs @ 86kgs UnEq | Post Edited: 25.06.2019 @ 12:14 PM by slimsim Back squat60x10 100x5 - no rest 135x3 155x2+2+2+2+2 (1:30min rest between sets) Bench Bar x10 60x5 75x4 87.5x3+3+3+3+3 (1:30min rest between sets) Deadlift 60x5 100x5 120x3 132.5x3+3+3+3+3 (1:30min rest between sets) Planks 45secs on 40 secs rest 5 rounds Done | ||
| slimsim | | ... | 07-01-2019 @ 20:35 |
My asshole is not watertight. Member 2926, 6050 posts SQ 217.5, BP 107.5, DL 225550.0 kgs @ 86kgs UnEq | Wayne_Cowdrey said:Good luck with it! Must be rare for someone to have done all 4 sports. What assistance exercises will you be doing? Yeah but there’s doing all 4 and then there’s doing all 4 to a decent level. The only one that I’ve done any good at is bodybuilding. The others I’ve just made up the numbers, unfortunately lol. The only assistance that’s in the programme is bent over rows instead of deadlift every 3rd session during the volume phase and rack pulls during the intensity phase. Aaron’s also suggest planks due to the amount of back flex work involved. Not sure how I’ll cope with no strict pressing OR curls  | ||
| slimsim | | ... | 07-01-2019 @ 20:35 |
My asshole is not watertight. Member 2926, 6050 posts SQ 217.5, BP 107.5, DL 225550.0 kgs @ 86kgs UnEq | PeteHodgson said: What was GBPF is now called British Powerlifting. That's the IPF fed. What area are you? That’s the one!! I live just outside Lytham. | ||
| PeteHodgson | | ... | 07-01-2019 @ 21:45 |
Has little understanding of the sugden Member 677, 11338 posts SQ 165, BP 125, DL 220510.0 kgs @ 80kgs UnEq | Post Edited: 07.01.2019 @ 22:27 PM by PeteHodgson slimsim said: That’s the one!! I live just outside Lytham. Oh f**k. That's me 1 place lower then. Lol. Probably end up doing same comps. I'm in Preston. What's your bodybuilding history? | ||
| slimsim | | ... | 07-01-2019 @ 22:28 |
My asshole is not watertight. Member 2926, 6050 posts SQ 217.5, BP 107.5, DL 225550.0 kgs @ 86kgs UnEq | PeteHodgson said: Oh f**k. That's me 1 place lower then. Lol. Probably end up doing same comps. I'm in Preston. What's your bodybuilding history? Just wait and see. I might get to week 10 and then spontaneously tear my pec and knacker my back within the space of a week. Lol | ||
| slimsim | | ... | 10-01-2019 @ 20:20 |
My asshole is not watertight. Member 2926, 6050 posts SQ 217.5, BP 107.5, DL 225550.0 kgs @ 86kgs UnEq | Tonight programme is active recovery on squats, bench and then progressive deadlift. The squats didn't feel like active recovery!  Back squat bar x10+10 70x5 100x5 115x3 130x3+3+3+3 (1:30min rest between sets) Bench Bar x10+10 50x5 65x4 72.5x3+3+3+3 (1:30min rest between sets) Deadlift 60x5 100x5 130x3 145x1 157.5x3+3+3+3+3 (2:00min rest between sets) Planks 45secs on 35 secs rest 5 rounds Done Always seem to struggle with the first rep on deadlifts. These were really slow but got better with the 2nd and 3rd reps, even though I was pausing a good 2-seconds between reps. I need to improve that first one!! It's actually feeling really good to leave the gym and not feel battered by working to 90%+ on all my exercises so it's a thumbs up from me in this respect. I always thought I had quite a narrow grip on bench so had recently widened by probably 3-4 inches. Turns out that my original grip was probably the max width grip allowed so I'd been using an illegal grip recently. Glad I asked the coach at the gym otherwise I could have caused a few problems if I'd gotten too used to it. Home for tea and 1 San Miguel (with Lime) | ||
| slimsim | | ... | 14-01-2019 @ 22:15 |
My asshole is not watertight. Member 2926, 6050 posts SQ 217.5, BP 107.5, DL 225550.0 kgs @ 86kgs UnEq | Post Edited: 24.01.2019 @ 20:23 PM by slimsim Week 2 - session 1Back squat Bar x10+10+5 60x6 100x5 130x3 145x3 155x3+3+3+3+3. 2-min rest Bench Bar x8+8 60x6 75x4 87.5x2+2+2+2+2+2 1:30-min rest Bent over row (underhand) 60x8 70x8+8+8 1:30-min rest Planks 45secs on 30 rest 5 (extra 7 seconds after set 3 as I forgot to go!) Bit of foam rolling (hips/IT band/quads) Done | ||
| Wayne_Cowdrey | | ... | 14-01-2019 @ 22:57 |
Still got a little bit of strength Member 400, 22041 posts | Solid squat training. I find unweighted planks a bit pointless personally. I used to do them weighted, up to +105kg. | ||
| slimsim | | ... | 15-01-2019 @ 09:40 |
My asshole is not watertight. Member 2926, 6050 posts SQ 217.5, BP 107.5, DL 225550.0 kgs @ 86kgs UnEq | Wayne_Cowdrey said:Solid squat training. I find unweighted planks a bit pointless personally. I used to do them weighted, up to +105kg. Cheers Wayne. I'm only doing the planks as Aaron said they should be in there due to the amount of back flexion work. I never train abs and there would be zero chance of my performing any sort of weighted plank for more than a few seconds. | ||
| PeteHodgson | | ... | 15-01-2019 @ 09:51 |
Has little understanding of the sugden Member 677, 11338 posts SQ 165, BP 125, DL 220510.0 kgs @ 80kgs UnEq | Agreed. Lovely squats. | ||