Completing the Tetralogy
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| slimsim |  | ... | 17-01-2019 @ 19:56 |
My asshole is not watertight. Member 2926, 6050 posts SQ 217.5, BP 107.5, DL 225550.0 kgs @ 86kgs UnEq | Post Edited: 28.01.2019 @ 21:03 PM by slimsim Week 2 - session 2Back squat Bar x10+10+10 70x6 100x5 - low bar 130x4 - low bar 145x3 - low bar 155x2+2+2+2+2. low bar 2-min rest Seeing this is the first time in around 18-months of doing low bar it felt pretty good. Going with this rather than high bar moving forward as I was definitely moving faster with this than high bar ones Bench Bar x10+10 60x6 75x4 87.5x4+4+4+4+4 2:00-min rest Not particularly hard (nor should it be with this pathetic weight) but I really need to work on what I should be bracing and how to use things like an arch and leg drive. Definitely a work in progress. Deadlift 60x5 100x5 120x3 132.5x3+3+3+3+3 1:30-min rest Planks 1-min on 45 secs rest 5 sets - hard! My abs are truly s**te!! Bit of foam rolling (hips/IT band/quads) Done | ||
| Robbo | | ... | 17-01-2019 @ 21:58 |
 When I have enough cash, I get a deep tissue. Member 465, 11029 posts SQ 240, BP 175, DL 302.5717.5 kgs @ 104kgs UnEq | Nice to see a journal Si! Hope the training goes well! | ||
| slimsim | | ... | 22-01-2019 @ 11:08 |
My asshole is not watertight. Member 2926, 6050 posts SQ 217.5, BP 107.5, DL 225550.0 kgs @ 86kgs UnEq | Robbo said:Nice to see a journal Si! Hope the training goes well! Cheers Mr Robson! Training is pain free at the moment which is a relatively new thing and a very nice thing to have. Week 3 - session 1 Back squat Bar x10+10 60x5 100x5 115x3 130x3+3+3+3 1:30-min rest - all low bar - this is the way it's gonna be from now on. EASY Bench Bar x10+10 50x6 65x5 72.5x3+3+3+3 1:30-min rest - EASY (and so it should be!!) Deadlift 60x6 100x6 130x5 145x4 157.5x4+4+4+4+4 2:00-min rest - narrowed feet which definitely makes it easier and lets me use my glutes more, which now actually feel like they are beginning to work a bit - pretty EASY Planks 1-min on 40 secs rest 5 sets - hard! But no harder than last session Done | ||
| slimsim | | ... | 24-01-2019 @ 20:25 |
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 @ 20:26 PM by slimsim Week 3 - session 2Back squat Bar x10+ few overhead squats + few good mornings +10 60x6 100x6 130x5 145x4 155x4+4+4+4+4. 2-min rest (getting harder to recover within 2-mins - might need extending soon) Bench Bar x10+10 60x4 75x4 87.5x2+2+2+2+2+2 1:30-min rest Bent over row (underhand) 60x8 75x8+8+8 1:30-min rest Planks 1-min on on 35-secs rest 5 (these are definitely getting a bit easier even with decreasing rest periods) Bit of foam rolling at home (hips/IT band/quads) Done | ||
| slimsim | | ... | 28-01-2019 @ 21:07 |
My asshole is not watertight. Member 2926, 6050 posts SQ 217.5, BP 107.5, DL 225550.0 kgs @ 86kgs UnEq | Post Edited: 18.02.2019 @ 09:37 AM by slimsim Week 4 - session 1Back squat Bar x10+10 70x6 100x5 125x5 145x3 - slightly off line but easy enough 155x2+2+2+2+2 1:30-min rest Bench Bar x10+10 60x6 75x6 87.5x5+5+5+5+5 2:00-min rest - pretty hard, which shows how weak as piss I am! 5x6 will be fun!! Deadlift 60x5 100x5 120x5 132.5x3+3+3+3+3 1:30-min rest - easy Planks 1:30-min on 1-min secs rest 3 sets - pretty hard Done Aaron has that week 5 is often the hardest as this is the peak volume week before the intensity starts to increase. I'm looking forward to starting increasing the weight now. | ||
| slimsim | | ... | 18-02-2019 @ 09:44 |
My asshole is not watertight. Member 2926, 6050 posts SQ 217.5, BP 107.5, DL 225550.0 kgs @ 86kgs UnEq | Post Edited: 26.02.2019 @ 08:58 AM by slimsim So, 3-weeks ago tomorrow my missus gave birth to a baby girl. She came 5-weeks early so threw everything into disarray and I've not had the chance to train since.Since I was just getting to the point of the volume phase really ramping up I thought it best to spend a week or 2 back training just to get used to some weights again and then I'll jump in at either the beginning of week 2 or 3 depending on how I feel. Warm up - squats/overhead squats/BTN press Back squat Bar x10+10 60x6 100x6 140x4 160x2+2+2 - 2-min rest. Heavy but manageable. Probably 2 reps left each set. Bench Bar x10+10 60x6 70x6 80x6 90x3+3+3 2:00-min rest - pretty hard, reckon I'd have struggled with 3 4's Deadlift 60x6 100x6 140x4 160x2 170x2 2:00-min rest - not too bad but the grip was struggling a little, even with a hook grip. Damn thick bars. Alt dumbbell curls 12x10 16x10 20x5 - heavy Was gonna do some tricep pressdowns but the cable was being used so left instead! Done | ||
| slimsim | | ... | 20-02-2019 @ 18:00 |
My asshole is not watertight. Member 2926, 6050 posts SQ 217.5, BP 107.5, DL 225550.0 kgs @ 86kgs UnEq | So, because of the lack of training recently I decided that maybe it would be a good idea to actually do something hard so that I know where my 1rm maxes are. I know this is completely going against Aaron's programme but it will allow me to tailor the figures to actually match my strength levels. Ultimately, I didn't go heavy on everything but what I did go heavy on I was pretty pleased with. I also weighed myself. In my oly shoes I was 85.1kg. I'm a bit chunkier than I'd like to be so cutting to 83kg would be a doddle. Warm up - squats/overhead squats/snatch Back squat Bar x a few + a few more 60x4 100x4 140x3 160x1 - borrowed a double pronged belt at this point - 1st rep it rolled over my rib and bloody hurt!!! Actually felt like a pinged something a little and was tender to the touch after this. 180x1 190x1 200x1 - this was hard! but it was also the heaviest squat I've done in probably at least 2.5-years and not at a point where I'd peaked for anything so I'm pretty pleased. Bench Bar x8+8 60x6 75x4+4+4+4+4 - fairly easy as it absolutely should be - 1:30min rest between sets Deadlift 60x5 100x3 140x3 170x2 190x1 202.5x1 - belt on 210x1 - double overhand grip (still) - used the deadlift bar rather than the crappy thicker bars - 2:30min rest on this set. I reckon I could actually have done 220kg today but this was probably my heaviest deadlift in at least 3-years, if not longer so it was enough for today. Both this and the squat certainly give me something to work on. Note: I'll always have to work hard on bench I reckon. The guy who does the majority of coach at the gym was getting all excited after my squat. It turns out the regional record for u83'2 M1 is 240. He reckons a couple of training cycles and I could be near to it. I'll be a bit more cautious. I didn't actually realise that M2 only starts at age 50 so I could take an easy 18-months to build to that which would hopefully mean my deadlift was better and my bench wasn't so poverty......I'd be happy with a 130kg bench in time. Done | ||
| PeteHodgson |  | ... | 20-02-2019 @ 20:00 |
 Has little understanding of the sugden Member 677, 11338 posts SQ 165, BP 125, DL 220510.0 kgs @ 80kgs UnEq | Post Edited: 20.02.2019 @ 20:00 PM by PeteHodgson Wow. That didn't take long to eclipse my lifts. LolSuperb | ||
| PeteHodgson | | ... | 20-02-2019 @ 20:04 |
Has little understanding of the sugden Member 677, 11338 posts SQ 165, BP 125, DL 220510.0 kgs @ 80kgs UnEq | I'm looking at doing this comp... http://nwpowerlifting.org.uk/calendar2019/cumbria-championship... | ||
| Wayne_Cowdrey | | ... | 20-02-2019 @ 20:31 |
 Still got a little bit of strength Member 400, 22043 posts | Congrats on the new arrival. Strong squat.  | ||
| slimsim | | ... | 21-02-2019 @ 11:48 |
My asshole is not watertight. Member 2926, 6050 posts SQ 217.5, BP 107.5, DL 225550.0 kgs @ 86kgs UnEq | PeteHodgson said:Wow. That didn't take long to eclipse my lifts. Lol Superb You can make up any deficit on the squat with your bench......easily! PeteHodgson said:I'm looking at doing this comp... http://nwpowerlifting.org.uk/calendar2019/cumbria-championship... To be honest, I'm wanting to wait a few months to at least get 1 full 13-week programme completed and ideally 2. I reckon I'll be looking closer towards October onwards. Wayne_Cowdrey said:Congrats on the new arrival. Strong squat. Thanks Wayne. If I could get to 220kg in a comp I'd be happy as that would match my lifetime best and at a weight probably 20kg lighter than I was back then. | ||
| slimsim | | ... | 26-02-2019 @ 09:04 |
My asshole is not watertight. Member 2926, 6050 posts SQ 217.5, BP 107.5, DL 225550.0 kgs @ 86kgs UnEq | Post Edited: 01.03.2019 @ 10:09 AM by slimsim So, after the rigors of the 1rm squat and 95% deadlift last Thursday I'm going to take this week easy and then start my programme over afresh with new targets.Back squat Bar x10 60x10+10 100x6 130x5 150x5+5+5+5 - 2-min rest. Heavy! Bench Bar x10+10 60x6 80x4 90x4+4+4+4 2:30-min rest - said I'd struggle with 3 4's but did 4 4's today and whilst hard, it was ok so fairly pleased with this. Deadlift 60x6 100x6 140x6 160x4 180x2+2+2 2:00-min rest - hard! 2nd rep of the set was far easier than the first, even with a dead stop between. Made it so apparent how much easier it was with a belt on....or maybe I'm just still a bit fatigued  Planks 1-min on, 1-min rest 3 rounds Easy - but just working it back in after a few weeks rest, plus my rib is still sore Done - pretty pleased with this session but I think the programme is going to really etst me after this week is over. Weeks 5+6 will be VERY interesting. | ||
| slimsim | | ... | 01-03-2019 @ 10:14 |
My asshole is not watertight. Member 2926, 6050 posts SQ 217.5, BP 107.5, DL 225550.0 kgs @ 86kgs UnEq | Post Edited: 05.03.2019 @ 12:01 PM by slimsim New programme/targets will start Monday so this was a final session with a bas***dised set/rep scheme.Back squat Bar x10+8 60x8 110x6 135x3+3+3+3 1:30min rest - easy Bench Bar x8+8 60x6 77.5x4 87.5x2+2+2+2+2+2 1:30-min rest - easy although slightly slower reps than I'd want, presumably due to mondays heavier session Deadlift 60x6 100x6 140x4 160x3+3+3+3+3 -2-min rest - far better than Monday. Not the fastest reps, but better. Planks 1:15-min on, 1-min rest 5 rounds Alt dumbbell curls 12x10 16x8 20x5+5 - heavy - no more with right arm V bar tricep pressdown 26.25x10 31.25X10+10+10 - last set was a bit difficult but nothing too bad. Rest til monday ready to start with some proper work!! | ||
| slimsim | | week 1 session 1 | 05-03-2019 @ 12:05 |
My asshole is not watertight. Member 2926, 6050 posts SQ 217.5, BP 107.5, DL 225550.0 kgs @ 86kgs UnEq | Post Edited: 26.03.2019 @ 12:46 PM by slimsim Back squatBar x10 + overhead squats, front squats, bit of everything really 60x10 100x8 130x6 150x3 160x2+2+2+2+2 2:00min rest - ok Bench Bar x8+8 60x6 75x4 87.5x3+3+3+3+3 2:00-min rest - ok. Have finally had it confirmed that my grip is far narrower than it needs to be. I can move it out probably 2in on either side so it'll be far less like a close grip bench. I'm expecting immediate strength GAINZ!  Deadlift 60x6 100x6 130x4 142.5x3+3+3+3+3 -2-min rest - 1st rep is still really slow from the floor. Need to work on body positioning a bit Side Planks 45-secs on, 1-min rest 3 rounds - hard! Yep, my abs are that bloody weak  | ||
| slimsim | | week 1 session 2 | 08-03-2019 @ 13:22 |
My asshole is not watertight. Member 2926, 6050 posts SQ 217.5, BP 107.5, DL 225550.0 kgs @ 86kgs UnEq | Post Edited: 12.03.2019 @ 22:25 PM by slimsim Back squatBar x10 + 10 overhead squats 70x10 100x6 120x4 135x3+3+3+3 1:30min rest - easy and pretty fast Bench Bar x8+8 60x6 72.5x3+3+3+3 1:30-min rest - ok. Much, much easier with the narrower grip. Looking forward to how this will pan out with more volume and when the weight starts ramping Deadlift 60x6 100x6 140x3 160x1 170x3+3+3+3+3 -2-min rest - hard! Last 2 sets I struggled to break the floor with the first rep (reps 2 & 3 were easy though) Alt dumbbell curls superset with tricep pushdown 14x10 + 26.25x10 18x8 + 31.25x10 18x8 + 31.25x10 Planks 1-min on front + 30-secs each side 3 rounds - really hard! It does feel like I've pulled a muscle in my abs but it doesn't hurt so I'm thinking I'm just being a wimp Done | ||