The Decade of Strength (apparently)

Weds Fullbody 01-02-12

OHP (inc bar / kg)
warm up 40, 50, 60
75 x 1
70 x 5
70 x 3
70 x 4
70 x 4
70 x 4 only one rep down from the other week. It was the second set which really hurt me, jedi pointed out that my hand placement had crept it, slight adjustment and the other sets were a lot better.
 
RDL's (inc bar / kg)
warm up 60
100 x 12 no drop this week
100 x 10
100 x 8
120 x 6 grip is improving
 
Cable X-Over
6-pin x 12, 10, 8
 
Low Pully
pin-10 x 12, 10, 8 staying at this weight and going to concentrate on hold the contraction for a sec.

Fri Fullbody 03-02-12

Not saying the gym was cold today but,

 
Squats (inc bar / kg)
warm up 60, 100, 120
140 x 1
Belt On
150 x 3
150 x 3
150 x 3 PB first set was a bit meh, the rest all good.
 
Bench (inc bar / kg)
warm up 60, 80
100 x 1
105 x 1 paused
115 x 1 paused
120 x 1
 
110 x 2 paused. It's all coming together nicely
 
Deads (inc bar / kg)
warm up 100, 140
180 x 3
200 x 2
210 x 1 that felt heavy enough tonight, probably due to the squatting. The only thing that I was disappointed with.

Doesn't seem like it was that long ago that you were saying a 120 bench seemed way off. A lot of good lifting there

Must say, I'm beginning to be a little concerned about Deadward Version 3.0....
 

Attachment(s)

Attachments are not available: Download requirements not met

^ that's not far wrong.
 
Lifting a t'n'g PB on bench after equalling your paused bench PB is just ridiculous.

dirtyvest


Doesn't seem like it was that long ago that you were saying a 120 bench seemed way off. A lot of good lifting there

 
Cheers big man. The 120 was probably due, I was making a decent run at it before christmas and to be honest I was a bit disappointed, that I didn't manage it before then.
 
In a twist of rare good fortune, I didn't take my usual massive step backwards over the christmas break. So could carry on pretty much were I left off, doubling 110 and the like. The final piece of the jigsaw, has to be credited to jedi, who suggested I move my body up the bench a bit more. So I could get underneath the bar at the start and well the rest is history.
 
I just hope I haven't left my best lift in the gym and can replicate it, or more on the 18th. It's 5*5 bench tonight, so that should be a bit of an indication.

jedi


^ that's not far wrong.

Lifting a t'n'g PB on bench after equalling your paused bench PB is just ridiculous.

 
and Brock, I am not ginger.

Mon Fullbody 06-02-12

Push Press (inc bar / kg)
warm up 40, 50
60 x 5
70 x 3
80 x 3
90 x 2
90 x 1
90 x 1 on the down side that was more of a strict press than I wanted it to be, but the up side, that was more a strict press. Also a welcomed lack of chin dingers this week. Well for me anyway .
 
Back Squats (inc bar / kg)
warm up 60, 80, 100
120 x 2
130 x 2
120 x 5
120 x 5
120 x 5
120 x 5
120 x 5
 
Chest Press (kg)
30 (a side) x 12, 10, 8 really should move up on this, but, well, meh.
 
Low Pulley
10-pin x 12, 10, 8
 
No skulls tonight, have been postponed until friday. Due to a feeling in both camps, of being knackered.
 
Although it is only a bit of a friendly comp and I did promise myself, not to let it affect my training too much. I do think I am starting to walk the line between being as strong as I can and being burnt out. Especially the lower back and hams, what with back squatting twice a week, and doing both deads and RDLs close to one another.
 
I think when the comp is over, I'll start alternating front and back squatting again to switch some of the work to my quads. Will also probably do some kind of alternation with the RDLs and deads. As the RDLs are getting heavy (for me), so something like heavy RDLs on weds, then light deads on friday and the swap it round on the next week.
 
 

I found I did need to tailor my RDL volume with dong DLs on a Fri and them on a Mon. I basically dropped it right down and just do the 1 work set now.
 
Still nailing some solid work in there tho

You have "angry-ginger strength" though.

Brock Steel

You have "angry-ginger strength" though.

Be honest
...you wanted to write 'mong' there didn't you.

Brock Steel


You have "angry-ginger strength" though.

 
This level of anger ?

Wed Fullbody 08-02-12

Bench (inc bar / kg)
warm-up 60, 80, 100
110 x 1 (paused)
102.5 x 5
102.5 x 5
102.5 x 4 + 1 spotted
102.5 x 4
102.5 x 3 + 1 spotted
rep PB, so that was a nice little confidence booster before the 18th. Also the 110 paused felt light.
 
RDL (inc bar / kg)
warm-up 60
100 x 12
120 x 5 (dropped) + 3
120 x 4 (dropped) + 1
 
Curls Seated (DB's)
12 x 12
15 x 10
15 x 8
 
Laterial Raises (DB's)
10's x 12, 10, 8
 
 

Fri Fullbody 10-02-12

Final heavy session before the comp, better show some willing.
 
OHP (inc bar / kg)
warm-up 50, 60, 60
70 x 1
70 x 1
80 x 1 no second one again
77.5 x 2
77.5 x 1 not going to go near the 80 again, untill I can triple these.
 
Back Squat (inc bar / kg)
warm-up 60, 60, 80, 100
120 x 1
140 x 1
Belt On
155 x 1
165 x 1
175 x 1 PB
 
Deads (inc bar / kg)
Warm-up 60, 100
140 x 3
180 x 3
200 x 1
220 x 1
230 x 1
 
Skulls / Close Grip (not inc bar)
40kg x 12/12 12/16

 
That's pretty much it. Foot off the gas a bit over the next week, still going to be in the gym, but will keep the work light. Looking forward to saturday now.

Looking good dude, some nice strength on display there.... little bit jealous

I am NOT enjoying reading those numbers. Excellent work!

Are you the lightest DW?

dirtyvest

Are you the lightest DW?

 

dirtyvest


Are you the lightest DW?
Lighter than Brock, heavier than jedi.

 
The last weeks work has been reduced in the lead up to the comp, lower weights, sets, reps etc. Will do a comp write up when I feel a bit more human. Suffice to say, a good day was had, a few people surprised themshelves and some money was raised for charity
 

Part of me wants to know what happened, a part of me doesn't Good effort tho guys, for a good cause, fair play to all of you

dirtyvest


Part of me wants to know what happened, a part of me doesn't Good effort tho guys, for a good cause, fair play to all of you

 
 
It wasn't just a workout for the body, but the soul as well
 
Comp Time

Got there to find a nice healthy number of competitors, not the 30 that had been banded about, but definitely enough to make it interesting. First order of the day was the weigh in, I came in at 94.9, which put me in to the heavier of the two groups.

Squat (inc bar / kg)
160 x 1
170 x 1
180 x 1 PB . I'm sure brock has a video of this and hopefully, he will upload it for me, (there may be a small amount of swearing on it). Big shout out to jedi, who squatted 210, a number which no-one else got within 30kg of. Crazy stuff.
 
Bench (inc bar / kg)
110 x 1
120 x 1 g g g g g g gggggrrrriiiinnddder. A ridiculously slow bench, but there was no way I was not finishing the lift. I think at one point, during the lift, I may have muttered the following words to jedi (who was on hand to spot). "Thank you for your offer of assistance, my good man, but I believe I am capable of finishing this lift under my own steam" or something close to that.
 
Deads (inc bar / kg)
220 x 1
230 x 1
240 x 1 PB . What followed was a muted and sportsman like celebration.

 
Came in 4th on total weight lifted, but managed to creep up to 3rd on the bodyweight adjusted standing. So sadly no trophy for me, that honour went to jedi "two trophies".
 
All in all in it was a fantastic day. A lot people hit PB's and they were just the ones I knew about, I think people underestimate how much of a lift the crowd can give you. Just a shame a few of the people we were badgering to compete, didn't bother in the end. Yes it could have been a little bit better organised, especially the squats, as that did drag on a bit, but the day wasn't really about that. It was organised by a young lad, for a good cause and was great to be involved with it.
 
Catching up and lifting with Brock again was awesome, even if he did beat me, whilst injured. As Vic, well he was on fine form and It's best I leave it at that.