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Old 01-21-2012, 06:14 AM   #211
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21/01/12 - Squat 5/3/1 +Singles

Squats
60kg x 5
70kg x 5
85kg x 3

105kg x 5 (+loose belt)
120kg x 3
135kg x 1 (+tighten belt)

145kg x 1
155kg x 1
160kg x 1

Goodmornings
60kg x 6,6,6,6,6

Hanging Leg Raises
12,12,12,12,12

Over the moon with todays session, knee sleeves made a huge difference, my shoes were literally over flowing with sweat from the heat on my knees. Bar was rolling down and really went on the 155kg, I think thats why I started to stall on the way up. Didn't think to correct it on the earlier sets but got my ass in gear and got the bar perfect for the 160kg. Seriously amazed at how easy these felt, I think I have plenty more in me than my 165kg max, I was scared of 135kg just over a month ago! Starting to learn you can really hold yourself back mentally.

Think I will open at 155kg next week, depending on the feeling of the day, there is still some knee pain at certain points without the sleeves so I still need to take caution but I do have a week of rest ahead.

Also, busiest day in the gym in a long time, no-one hassles me though, I think I've got the angry look down. There were some toothpick wielding, muscle vest bellends in today, think I'll have to don some short shorts and show them what real thighs are .

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Old 01-21-2012, 06:41 AM   #212
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J, I wish I could squat like you. Absolute fantastic stuff.
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Old 01-21-2012, 07:17 AM   #213
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J, I wish I could squat like you. Absolute fantastic stuff.
Thanks Kuyt, appreciate the kind words and I have to say, I've seen your 130kg x 1 and I see very little difference between. Your form and depth seem spot on to me, the only thing you need to build on is confidence.
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Old 01-21-2012, 12:41 PM   #214
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Great work done inhere!
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Old 01-21-2012, 12:55 PM   #215
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Not only are you moving great numbers, but those are ass too grass.
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Old 01-22-2012, 06:17 AM   #216
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Great work done inhere!
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Not only are you moving great numbers, but those are ass too grass.
Thanks guys. Was happy to get a strong last squat session in, week of rest and hopefully the knee will be 100%.
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Old 01-22-2012, 06:31 AM   #217
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22/01/12 - Push Press 5/3/1

Push Press
25kg x 5
32.5kg x 5
37.5kg x 3

47.5kg x 5
55kg x 3
60kg x 6 (rep PB)

Pull-Ups (PP Superset)
5,5,5,5,5

Pendlay Row
62.5kg x 8,8,8,8,8

Paused Bench
60kg x 5,5,5,5
70kg x 1
80kg x 1
90kg x 1

Rear Laterals
8kg's x 12,12,12

Not a bad session, was happy with PP. Need to start adding reps on pull-ups. Need to think more about progression on assistance so instead of upping weight and trying for 5x10 and struggling, I'll start at 5x8 and than increase weight at 5x10. Wanted to get some paused bench in, once I got tight and remembered to fill the belly with air and all the rest these were fine even after a hard session so meet should hopefully go well.

One problem I seem to be facing is elbow tendinitis, I thought the pain in my arm was related to my shoulder strain but that has 99% gone and today my elbow had a horrible dull ache into my forearm and slightly towards the bicep. Feels ok after ibuprofen gel and ice but something I need to find out how to work around. I'll be having Mon-Fri off until the meet now anyway and then likely a week off afterwards because I already feel beat up.

Hopefully my next big post in here will be an awesome post-meet write up. I am hoping to smash the squat and deadlift and come away with a bench PB to top it off .
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Old 01-22-2012, 09:53 AM   #218
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Quote:
I'll start at 5x8 and than increase weight at 5x10.
Sounds like a good plan.

Quote:
One problem I seem to be facing is elbow tendinitis, I thought the pain in my arm was related to my shoulder strain but that has 99% gone and today my elbow had a horrible dull ache into my forearm and slightly towards the bicep.
Not good. That stuff can be brutal.

Good luck at the meet! Make sure yo put your writeup in the powerlifting forum as well so more people can take a look.
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Old 01-22-2012, 11:16 AM   #219
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Sounds like a good plan.


Not good. That stuff can be brutal.

Good luck at the meet! Make sure yo put your writeup in the powerlifting forum as well so more people can take a look.
Yup, it was grim today, I imagine it's a b*tch to get rid of too .

Thanks BtB, certainly will and hopefully I'll have footage too.
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Old 01-23-2012, 03:41 AM   #220
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2 great workouts there over the weekend. Squat numbers are flying up.

155kg is a nice opener.

looking forward to seeing the footage.

good luck in the meet
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