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» Completing the Tetralogy (Go to post)24-05-2019 @ 10:00 
Post Edited: 24.05.2019 @ 10:00 AM by slimsim
Back squat
Warm up - good morning x10, squat x10, overhead press x10, front squat x10 X2
70x6
120x6
150x3 - messed up the belt position which then hurt my bloody rib again - stopping using the thick belt for squats I find it much easier with a thin crappy belt.
170x2
185x1
200x2 3:00min rest. First one was easy, 2nd one probably 95% effort. Based on the first I'd hope to get 215 next week.


Bench
Bar x10+10
60x6
80x4
90x3+3+3 2:00min rest

Rack pull about 21in again
120x5
170x5
200x3 - belt on
240x1
262.5x1+1+1 3:00min rest (11/10!! - Felt like my insides were gonna burst out and I was going to die!)

Done - sod doing planks after tonight.
» Completing the Tetralogy (Go to post)21-05-2019 @ 18:27 
PeteHodgson said:What's Thursdays squat plan?
Any idea what your maxes might be? It's exciting!!


200 for a double on Thursday.

The maxes are programmed as 212.5/115/225, however, I'm not certain I'll get the bench one but I'd like 215 and 230 on squat and deadlift. I'm finding bench really frustrating as it just isn't going anything. I actually don't think it's improve in the last 12-weeks whereas I AM noticeably stronger on squat and deadlift.
» Pete's cut and paste journal (Go to post)21-05-2019 @ 13:49 
Based on 162.5x7 your 1rm squat must be up around 185, surely?

I think you're just not testing yourself! Grin
» Completing the Tetralogy (Go to post)21-05-2019 @ 10:48 
Squat
Warm up good morning x10, squat x10, overhead press x10, front squats x10 X2
60x10
100x8
130x4
150x2+2+2+2 1:30min rest - no belt, no sleeves - cut down the warm-ups slightly, just to make sure I'm allowing a full recovery.

Bench
Bar x10+10
60x6
80x2+2+2+2 1:15min rest. - easy

Deadlift
60x5
100x5
140x3
170x2 - belt on from here
195x1
210x2 2:00min rest 8.5/10 -rib was still a bit sore, at the front where I initially hurt it rather than round the back. Made me a little difficult to really push into my belt and brace properly.

Planks
2:10min on
1:00min rest
2 rounds - absolute limit

Alt dumbbell curls
10x10
16x10
20x7(+1 @16) 2:30min rest

Decent session overall and just over a week to go until MAX day! Looking forward to Thursdays squatting session as this'll be the first time in my memory that I've done 200kg for more than a single - probably at least in the last 5-years (presuming I get it!)

Done
» Paul Savage training log (Go to post)20-05-2019 @ 14:46 
I think that basically equates to "pissed it!"

Well done to Becca. Looks like she was streets ahead of the competition.
» Completing the Tetralogy (Go to post)17-05-2019 @ 10:35 
Squat
Warm up - good mornings x10, squat x10, overhead press x10, lunge x5 X2
60x10
100x10
140x6
154x3
165x3+3+3 2:00min rest - no belt or sleeves - easy 6/10

Bench
Bar x10+10
60x8
82.5x4
97.5x2
107.5x1f2 3:30min rest. DAMN! The second rep moved a few inches off my chest and then just stopped! I do think if I'd have been able to set myself up properly then I may have gotten the second rep but whilst my back was 99% fine on squats (and deadlifts) it was only 85% fine on bench and stopped me arching quite as much as I would normally and stopped my squeezing the should blades together. I do think the back will be back 100% ready for the new 1rm attempt in 2 weeks though.

Deadlift
60x5
100x5
140x3
157.5x2+2+2+2 2:00min rest - no belt. felt good and certainly a lot better than when I last did this 6/10

single arm overhead tricep extension
8x10+10+10 - the right arm is just so much weaker than the left. It was like a warm up for the left yet I only just did the last rep on set 3 with the right. I'd love to know WHY there's such a marked difference. Confused

Roll on 2-weeks time for the BIG ONE!

DONE
» Completing the Tetralogy (Go to post)15-05-2019 @ 12:22 
PeteHodgson said:Big ass squats. Hope the injury is minor.



The squats are just getting the point of making me feel a bit nervy as to whether I'll get all the reps, but when I did the set they were never in doubt.

Back is still pretty painful today, I'm sure last time I did this it was due to pinching a nerve in my spine and just required mobility work, but it's that long ago I can't remember.

Glad I work behind a desk though!
» door supervisor (Go to post)14-05-2019 @ 15:22 
John said:
Its complicated as another doorman has decided he wants to employ ppl,he hasnt asked me if i want to work for him just kinda pushing me into it,he is saying that i need public liability and im gussing if i agreed he would deduct from my wages,well i can go eleswhere and get paid all the money im owed without deduction.


I'd f**k him off! If he's "employing" you then HE should be providing the public liability insurance and employers liability insurance. Sounds like he's wanting to cream money off the top whilst making you incur the costs.

Door jobs are normally 10 a penny (or they used to be) so I'd just go elsewhere.
» door supervisor (Go to post)14-05-2019 @ 13:41 
What type of insurance are you taking about?
» Completing the Tetralogy (Go to post)14-05-2019 @ 09:49 
Post Edited: 24.05.2019 @ 09:56 AM by slimsim
Back squat
Warm up - good morning x10, squat x10, overhead press x10, front squat x10 X2
60x10
100x6
140x5
170x2 - belt on
187.5x3+3 3:00min rest. Hurt rib on last rep, felt something pop. This morning it felt ok but after dropping the kids at school I suddenly got a pain in my back, similar to when I hurt it a few years ago. I've taken some ibuprofen and will keep my fingers crossed!


Bench
Bar x10+10
60x6
80x4
90x3+3+3 2:00min rest

Rack pull over knee so probably about 21in again
60x5
110x5
160x4
210x3 belt on
235x1
252.5x1+1+1 2:00min rest (9.5/10)

Planks
1:30min on
45 secs rest
4 rounds - hard (extra 25sec rest on last round due to not keeping an eye on the timer and being on facebook Roll-Eyes

Done

Hope the back eases up before the next heavy deadlift or squat session, or even bench for that matter.
» 667.5kg at Bodypower (Go to post)13-05-2019 @ 10:12 
Lovely!

I'll aspire to building up to these lifts over the next 8-years!!!!
» Completing the Tetralogy (Go to post)11-05-2019 @ 18:44 
Post Edited: 21.05.2019 @ 10:42 AM by slimsim
Squat
Warm up good morning x10, squat x10, overhead press x10, front squats x10 X2
60x10
100x10
130x7
150x2+2+2+2 1:30min rest - no belt, no sleeves

Bench
Bar x10+10
60x
80x2+2+2+2 1:30min rest. - easy

Deadlift
70x5
120x5
150x3
180x1
200x3+3. Didnít time rest 8/10 - probably got another rep each set relatively comfortably.

Alt dumbbell curls
12x10
16x10
20x7(+1 @14) 2:30min rest

Planks
2:00min on
1:00min rest
2 rounds - really hard these

Done
» Completing the Tetralogy (Go to post)08-05-2019 @ 12:54 
Post Edited: 17.05.2019 @ 10:22 AM by slimsim
Squat
Warm up - good mornings x10, squat x10, overhead press x10, lunge x5 X2
60x8+8
100x8
130x6
150x5
165x3+3+3 2:30min rest - no belt or sleeves and still not too hard - also cut rest down by 30secs from last session and the 130/150 warm up each had an extra rep.

Bench
Bar x10+10
60x6
80x4
95x2
102.5x3+2f3 3:00min rest. Better than the last heavy session as these reps were at least paused. Given me a bit more confidence that I will hit the MASSIVE 115 in 3 weeks Roll-Eyes

Deadlift
100x5
140x3
157.5x2+2+2+2 2:00min rest - no belt. Didn't feel great, in fact they were average at best. Friday's heavy session will definitely include a belt and I'm still confident I'll hit the 200 for 2 3's.

Planks
1:30min on
1:00min rest

4 rounds

DONE
» Completing the Tetralogy (Go to post)02-05-2019 @ 19:03 
Post Edited: 14.05.2019 @ 09:41 AM by slimsim
Back squat
Warm up - good morning x10, squat x10, overhead press x10, lunges x5 X2
60x8+8
100x8
140x6
160x3
177.5x4+4+4 3:00min rest, not too bad (8/10 effort) - no sleeves and a crappy belt so pretty pleased with these


Bench (remember, slightly narrower grip with pinkies on rings)
Bar x10+10
60x8
80x5
90x3+3+3 2:00min rest (8/10 effort)

Rack pull just over knee so probably about 21in
60x5
100x5
150x5
200x2 (crappy belt on from now)
220x2
242.5x1+1+1 2:00min rest (9/10)

Planks
1 round max time - 2:30min

Done
» Completing the Tetralogy (Go to post)30-04-2019 @ 11:23 
Post Edited: 30.04.2019 @ 11:23 AM by slimsim
last night

Squat
Warm up - good mornings x10, squat x10, overhead press x10, lunges x5 X2
60x8+8
100x6
130x4
150x2+2+2+2 1:30min rest - no belt or sleeves. Easy but I do need to start stretching more at home as I feel tight.

Bench
Bar x10+10 (have repositioned little finger on rings (not a competition bar so not 100% sure where they'd be on a comp bar Roll-Eyes
60x8
70x4
80x2+2+2+2 1:30min rest (remember to lower bar to just under pec as sometimes it's not in a great position) Narrower grip does seem to help a little but that could be the placebo effect.


Deadlift
none of the instructors were in the gym (unusually) so had no proper belt and couldn't access one of the proper deadlift bars
60x5
100x5
140x5 (put s**tty belt on - better than nothing.......just)
170x3
187.5x4+4+4 3:00min rest - no belt. Shorts with bar legs do NOT make it easy to deadlift, FACT!

Planks
1:00min on
30secs rest

5 rounds

Alternate dumbell curls
12x10
16x10
20x7(just) had to use just a little bit of body english on these but overall still decent form

DONE

Looking forward to the heavy squats on Thursday!

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