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Old 10-15-2012, 02:57 AM   #1001
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Originally Posted by LtL View Post
Strong work in here. I like the set-up.

Al
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Originally Posted by MikeM View Post
Mmmmmm... Ribs.

Nice work.

Hope the doc finds nothing wrong.

You and Mark would be a nice competition to watch!
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Originally Posted by BendtheBar View Post
Hope it works well for you.

I've done a lot of that over the years. Always makes the back off sets feel more powerful.
Cheers guys. Home over the weekend and managed to get a bench session in on Saturday.

15/10/12 - Bench II

2brd Bench
120kg x 3 @8
127.5kg x 3 @9.5 +5kg PB

120kg x 3 @8
120kg x 3 @8
120kg x 3 @8
120kg x 3 @9

Reactive Sling Bench
120kg x 3 @8
130kg x 3 @9 PB

120kg x 3 @8

Inverted Rows
BW x 12,12,12,12

Shoulder felt like junk, lots of aches and pains left from earlier in the week. Made the eccentrics hard and pressing just felt off in general. Called it after one back off with the sling, was bouncing and just had enough of crap pressing.

Top sets look alright on film but they felt heavy and slow from my funky shoulders. Need to work on loosening them up again, any stretching/mobility has dropped off recently.

Found this on my comp last week and read it over the weekend; Mauro Dipasquale - Anabolic Solution for PowerLifters. Good read and something that will come in handy in the future when I get strict about competition weight. Some good information on cutting and rehydrating for both 2 and 24 hour weigh ins, particularly useful for low carbers I think.


And my crazy dog chasing bubbles

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Old 10-15-2012, 07:27 AM   #1002
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15/10/12 - Squat & Deadlift

Squat
Some triples at 140kg, belt on and off.

Pause Dead
Triples up to 140kg, rib wasn't feeling it so called it.

Crap day. Ribs aren't anything serious, just the intercostal sprained but it's still bugging. Feels about 80% most of the time but it's not worth pushing and taking an even bigger step back., still sucks.

Managed to stay low carb over the weekend even at home but it was at the expense of calories. Weighed in at 95.7kg which is low for me especially with no real exercise in the last week. Plan on increasing daily calories and lengthening my carb window just not sure when to place it in the week. I don't mind dropping some weight very slowly but at that speed strength will be on it's way out too.
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Old 10-16-2012, 10:22 AM   #1003
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16/10/12 - Bench I
Morning weight; 95.7kg. Holding steady.

2ct. Pause Bench
100kg x 2 @8

110kg x 2 @9
110kg x 2 @9
110kg x 2 @9
112.5kg x 2 @9/9.5 PB

Will call it @9 so it's harder to beat in future, was hard to judge. Pausing is becoming easier.

Medium Grip Bench
115kg x 2 @9 PB
115kg x 2 @9
117.5kg x 2 @9
120kg x 2 @9
122.5kg x 2 @10 +10kg PB

Been a while so was an easy day to set a PB. The @10 was a shit the bed technique problem rather than strength.

DB Rows
40kg x 15,15,15,15

Facepulls/Tri Rope
25 x 35/35, 30/25, Dead
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Old 10-18-2012, 10:46 AM   #1004
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18/10/12 - Deadlift & Squat
Morning weight; 96.1kg

Deadlift
150kg x 2 @7
150kg x 2 @7
150kg x 2 @7
150kg x 2 @7
150kg x 2 @7
150kg x 2 @7
150kg x 2 @7
150kg x 2 @7

160kg x 2 @8
170kg x 2 @8

Squat +20-30kg Band
100kg x 2 @7
100kg x 2 @7
100kg x 2 @7
100kg x 2 @7
100kg x 2 @7
100kg x 2 @7
100kg x 2 @7
100kg x 2 @7

110kg x 2 @8
120kg x 2 @8
130kg x 2 @8.5

Sumo Deads 8min AMRAP
120kg x 6 @8
120kg x 5 @8.5
120kg x 5 @8.5
120kg x 6 @8
120kg x 5 @8
120kg x 5 @9

Sidebends
20kg x 20,20

Not what I should be doing in my cycle right now. Hopefully back to training lower properly next week.
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Old 10-18-2012, 10:55 AM   #1005
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You still got some good work in and that's all that matters. Bench appears to be coming along but you have most certainly earned gains because you have worked so hard at it.
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Old 10-18-2012, 02:05 PM   #1006
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Nice to see some benching PRs. Sounds like the pausing work is paying off.
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Old 10-19-2012, 06:49 AM   #1007
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You still got some good work in and that's all that matters. Bench appears to be coming along but you have most certainly earned gains because you have worked so hard at it.
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Nice to see some benching PRs. Sounds like the pausing work is paying off.
Cheers. Bench is going OK.

19/10/12 - Bench II
Morning Weight; 95.8kg

2brd Bench
125kg x 2 @8

132.5kg x 2 @9 5kg PB
132.5kg x 2 @9
132.5kg x 2 @9
132.5kg x 2 @9.5

RSling Bench
127.5kg x 2 @8

135kg x 2 @9
140kg x 2 @9 2.5kg PB
135kg x 2 @9
135kg x 2 @9
135kg x 2 @9.5

Military
Warm-ups and then shut down.

Lat Pull Down
47 x 20,20,18,16
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Old 10-19-2012, 07:14 AM   #1008
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A couple more PRs. Keep that rolling.
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Old 10-20-2012, 07:03 AM   #1009
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A couple more PRs. Keep that rolling.
That's the plan.

20/10/12 - Extra

Inverted Rows
Blue band ass. x 22,20,16,12

Reverse Curl/Tri Extrension
Short bar +10kg x 15/20, 15/20, 15/25, 15/25

Facepulls/Laterals
25/8kg's x 30/15, 25/15, 25/12

Ab Wheel
Knees x 20,20,20

Curls
Short bar +10kg x 20, 18

Band Stretches
Upper with blue, lower with green. 90secs hold on all.

Just hitting the neglected stuff. Pretty pumped especially since I hit the carbs last night and will be doing today too.
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Old 10-20-2012, 10:07 AM   #1010
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Just hitting the neglected stuff. Pretty pumped especially since I hit the carbs last night and will be doing today too.
Doing carb backloading or something like that?
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