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Old 11-04-2012, 03:23 PM   #1031
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Originally Posted by BendtheBar View Post
We all do it. I failed my first squat rep last month. I overshot things too. Only a minor setback.
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Originally Posted by Kuytrider View Post
As you know, even the difference in 5kg can feel like a mountain on any given day. Being able to hit 500kg for a total at any time is a good place to be. Doubtless you will be able to do the same at 600kg not too far into the future.
Thanks for the support. Spent the weekend eating, drinking and feeling sorry for myself . Time to get back at it now. Changing some things around for the next 4 weeks, mainly the bench days. Something like;

Monday - Comp. Squat, Sumo Pulls, Oly Squat Assistance
Tuesday - Comp. Bench, Slingshot Bench, Military Assistance
Thursday - Comp. Dead, Squat +minis, Pendlay Rows Assistance
Friday - 2ct. Pause Bench, Military, Close Grips Assistance

Benching heavy twice a week especially with one session dedicated to overload can get rough so the long pause and overhead press make it more into one heavy and one light session. All the assistance exercises are higher reps stuff and upper back/abs will be at the end of each session.

Thought I'd get this down before I lose all the scraps of paper I have lying around. Also gone through the last 5 weeks of my summer cycle and written down each session because something really worked there especially with squat and deadlift so I'll be following a similar plan.

I'm still experimenting a little with diet. As nice as it was to be losing fat and scale weight, it wasn't productive for strength. Going to experiment with the Anabolic Solution for another few weeks because I prefer the low carb through the week but if I lose anymore weight I'll be returning to CBL because I know that it's near impossible for me to lose weight like that.

Goal for the meet now is to hit 550kg again with a 200kg squat. I'd like to say I'd be happy with that but I won't, just have to see how things go between now and then.
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Old 11-05-2012, 08:26 AM   #1032
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05/11/12 - Squat & Deadlift
Morning weight; 99.8kg ~2.5kg up from last weeks average.

Squat w/Belt
140kg x 4 @8
140kg x 4 @8.5
130kg x 4 @8
130kg x 4 @8
130kg x 4 @8
130kg x 4 @8

Sumo w/Loose Belt
140kg x 5 @8
140kg x 5 @8
150kg x 5 @8
150kg x 5 @8
150kg x 5 @8

Hanging Leg Raises/Banded Abs
Lots between Sumo sets.

Second I started squatting I got a hideous lower back pump, mainly in my right erector. Squats already felt crap but with that added nothing good was going to happen today. Skipped the squat assistance, I was in agony.

Sumo's felt decent, starting to find a better starting position. Abs between helped with the lower back.

I'd guess that the pumps are from 3 days of copious amounts of carbs after a long low carb period. Feeling full and looking bigger all over from the super-compensation.
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Old 11-05-2012, 04:50 PM   #1033
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Plan looks good JT. Full speed ahead.
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Old 11-06-2012, 01:35 AM   #1034
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Nicely laid out plan JT. When is the next meet? 550kg total at 100kg is a solid total
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Old 11-06-2012, 04:23 AM   #1035
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Plan looks good JT. Full speed ahead.
Yeah buddy.

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Nicely laid out plan JT. When is the next meet? 550kg total at 100kg is a solid total
8th December unless a NW meet pops up soon, but I'd probably just do both. It's a good total, it's just irritating to work for 12weeks to stay the same. Might back off a little over Christmas concentrate on studying and resting some.

Bench coming soon, right bicep is still knotted up, it's still going down though.
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Old 11-06-2012, 10:55 AM   #1036
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06/11/12 - Bench I

Comp Bench
95kg x 4 @8
97.5kg x 4 @8
97.5kg x 4 @8
97.5kg x 4 @8
97.5kg x 4 @8
97.5kg x 4 @9

Reactive Sling Bench
105kg x 5 @8
110kg x 5 @8
112.5kg x 5 @8
112.5kg x 5 @8
112.5kg x 5 @8.5

Facepulls
25 x 30,25,25

Military 10min AMRAP
50kg x 5 @8
50kg x 5 @8
50kg x 5 @8.5
50kg x 5 @9
50kg x 4 @8.5
50kg x 4 @8.5
50kg x 3 @8.5
50kg x 3 @8.5

Wide Grip Pulldown
40 x 25
47 x 20,15
40 x 20,20

Spent most of the time today stretching and rolling with a ball around my right shoulder and elbow. Need to avoid low-bar squats to let this pass, going to be hard as I hate HB.

Seem to be working around the same niggling injuries constantly; shoulder flaring up and my rib still isn't settled. For that reason the month following the meet I'll release my inner bodybuilder and forget about strength, maybe.
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Old 11-06-2012, 12:09 PM   #1037
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Strong work and eating like a starving Viking is good too
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Old 11-06-2012, 06:54 PM   #1038
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For that reason the month following the meet I'll release my inner bodybuilder and forget about strength, maybe.
Probably wouldn't hurt to back down, but I know what a pain that can be. Hope you get it ironed out.
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Old 11-08-2012, 10:22 AM   #1039
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Originally Posted by Kuytrider View Post
Strong work and eating like a starving Viking is good too
Thanks Kuyt and ye, I just kicked my eating up a notch, 110kg weight class here I come!

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Originally Posted by BendtheBar View Post
Probably wouldn't hurt to back down, but I know what a pain that can be. Hope you get it ironed out.
I'll play it by ear, deadlifting causes me no problems so I could just see how deadlifting every day over xmas treats me .

08/11/12 - Deadlift & Squat

Deadlift w/Loose Belt
170kg x 4 @8
175kg x 4 @8
175kg x 4 @8
180kg x 4 @8 +5kg PB
180kg x 4 @8.5

Squat w/Belt +minis
100kg x 5 @8
105kg x 5 @8
110kg x 5 @8
110kg x 5 @8
110kg x 5 @8.5

Pendlay Row 8min AMRAP
60kg x 12 @7
60kg x 10 @7.5
60kg x 10 @8
60kg x 10 @8.5
60kg x 20 Rest/Pause-ish

Banded Abs/Sidebends
blue/25kg x 40/15, 30/20

I got my friggin squat back! Deads were a pain in the ass but squats were spot on. Ironed out some problems and took a lot of notes, 200kg+ is on for the meet, I'm feeling it.

No shoulder pain, slightly higher bar position, not high bar. Found where the mobility problems lie and have some stretches that seem to be working it out.

Back on CBL, I'm stopping caring about maintaining or cutting weight. I've made decent gains over the last 12 months so why stop now. Might feel a little shit at night but in the gym I feel like a beast and honestly feel huge right now compared to the last few weeks.

Realised during my sleepless night that I'd been a member here for a year so thought I'd look back to where it began. This is from 1st Nov 2011:

Quote:
Originally Posted by JTurner View Post
My biggest lifts to date are:
  • Squat; 115kg x 10, 130kg x 1
  • Deadlift; 160kg x 4
  • Bench; 100kg x 1
  • Strict Press; 65kg x 4
Under my belt now:
  • Squat; 200kg x 1
  • Deadlift; 225kg x 1
  • Bench; 127.5kg x 1
  • Military; Still sucks, this is changing in the coming months.

Not bad progress. I might not post a lot but I still get a lot of motivation from the members around here. If it wasn't for a small conversation with LtL, BtB and J_Byrd in the shoutbox a year ago I wouldn't be competing and if it wasn't for Fazc I'd still have an even worse bench. Cheers MAB .


/RAMBLING
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Old 11-08-2012, 10:45 AM   #1040
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70kg squat increase in a year That's so impressive and your deadlift is on the cusp of the big 500 not to mention approaching 300 on bench
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