14 March 2016
Testing day Squats After weeks of volume going up and down it was time to see how things are looking on squats. I have been dieting and feeling a little less than optimal so I tried to get a couple extra protein shakes in during the day. Before the gym I had a preworkout and got ready for the heavy stuff. I also kept my bottle of honey handy and had some slurps working through warm ups.

 

 

 Squats - As usual I started my warm ups with the bar and a band around my knees up to 140kgs. The 200kgs went up pretty easy and the depth was good. The 210kgs wasn't too bad but then it was time to decide where to go from there. I debated on 215kgs or 220kgs and decided that 215 would be too easy and with the amount lifted already there may be a fatigue issue to think about. I went for the 220kgs and had a little bit of a grind to hit but the depth looked good and I was pretty happy with it. I gave 225kgs a go but the bar slide down my back and I just couldn't hold it. That is the problem with dri-fit shirts.. too damn slick. This all took about 10-15 minutes longer than usual with rests up to about 4 minutes past 200kgs lift.


Bench - Still on a kind of deload on the bench so nothing big here.

Slingshot bench - Just tossed in for some overloading. Yeah I know it was deload on the bench but I just wanted to push something more.. The 140kgs went ok for a double but the third rep only made it up to the lower pins on the bench, so there was no lockout on the 4th rep. Not too disappointed with the effort for the night.

Gave the RDLs a miss because of time and wanting to rest the back a little.

 I am happy with things at the moment. In competition I will pick up a few kgs and should set new PRs this year.

It has been a deload week and not much to report really. Next week is resting and then heavy singles and double for a week and then a step down and recover.. Competition is in 3 weeks.
  

Recovery Day -

 

 

 

Nothing really heavy except ohp. I was supposed to hit 92.5kgs but it wouldn't go up. Rows were reasonably heavy but all the work got in. I had plenty of time so I got in some decent cable work for a change for assistance on back and hips..

 

Intensity Day-

 

 

 

Since its a deload week not a lot going on. Nothing was really an issue. This is the last deadlift session until competition to rest my back. I always seem to do better when not deadlifting a few weeks out from a comp.

Monday will be a test on squats to see where things stand.

7 March 2016
Deload Week My training program calls for a deload week just in time. The body kind of feels do for it and a week off before testing makes sense.
I am starting to try and cut some weight and reduced carbs further. So the diet is high protein and high fat and while not counting carbs I am trying to keep them to a minimum. So I am feeling lightly off while the body adjusts to the changes. Next week I should be a little more tuned in.
  

 Squats - Not much to say tonight. Concentrated on getting depth and adjusting my stance to best suit me hitting depth.

Bench - 5 sets of 3 didn't really sound like a deload but in the end it felt good while still taking some work... my form was a little off until the third set and then it felt more dialed in and the bar found its groove.

Cable Pull throughs - with the hips feeling a bit rough I decided to pass on the RDLs but go ahead with the cable work. I really needed to get the posterior chain stretched out. The reach back gets a great stretch and the hip pop is good for the deadlift.

I spent some time answering questions on bench pressing for a couple of young guys who were having some problems. One guy was able to add a few reps to his sets with just a couple of tweaks. It is always cool to see some one making progress..

4 March 2016
Intensity Night Squats/Volume Bench I'm coming to the end of this cycle and looking at a deload next week before testing. I skipped the last deload week and I am just starting to feel it. The hips are starting to feel a little beat up but not so bad that it is an issue its 5 weeks until my next comp so testing and a couple weeks of heavy singles and doubles is the plan.

  

Squats - This is the last heavy day of the cycle for squats and it went pretty well. I was considering a double at 212.5kgs but after the first one I settled on the single. It actually felt heavier than I thought it would. I may have hit a second one but 5 weeks out its not worth risking an injury no matter how slight.


Bench - tonight's 3x3 went fine. my butt came off the bench once ore twice but it isn't in competition. On the day the but will stay down and I'm looking at a new PR.

Deadlifts - I decided to pass on the sumo tonight since the hips are getting a little beat up. I already hefted quite a few kilos already so I kept the warm up jumps a little higher than usual. I reset between reps and the weight went up ok. I loaded 200kgs on but it wasn't moving tonight. Funny how heading into a comp I do better deadlifting less. From here I am deloading and reducing the stress but keeping the movement down. I am hoping to add to last year's 200kg PR.

Still doing all my pulls with hook grip including rows and deadlifts. I can get a good grip and it doesn't even bother my thumb anymore so it looks like I am sticking with it for now and see how far I can take it.

02 March 2016
Recovery Night A rewarding night at the gym for a light night. I got to the gym and had to wait on the rack but it gave me time to do some warm up with a band around the knees. So I did some walking up and down, and side to side, and leg swings.. Once the rack freed up I was ready to go.

 SSB Squats - The warming up didn't hurt tonight, The hips felt good once I got under the bar and got to squatting. My top set of 182.5kgs went really well and was a rep PR on the safety bar...

OHP - these didn't go too bad but it was supposed to be doubles all through. The 87.5kgs just wasn't going up for a second rep tonight. I got it part way on the second rep but that was it.

Rows - back to two wheels for rows and it felt good. No problems and I could feel it in my lats.. More muscles for bigger lifts..

Cable pull downs - I added a couple of kgs tonight and next week I am going to hold at this weight. My form was all over the place after rep six on the 2nd and 3rd set.

Happy with how things went really. Even with a missed rep on ohp it was a good night.

29 Feb 2016
Squats Vol./Bench Intensity Another day of driving and meetings on little sleep and not much food but felt really good to get to the gym.





 
















Squats - I wasn't sure how many sets I was going to get on these but I pushed and got all 5 sets.. 15 reps at 185Kgs.. Some kind of PR that is..

Bench Press - This was a good one on the bench. I got a spotter just in case but I cranked out the double with no problem. My usual pre-set up stretching usually cracks but this time I felt a slight twinge where my back sometimes gets a pinched muscle. Something to consider at this point in the comp cycle.

Slingshot bench - I added in some overloads today to build up some strength. The 140 and 150kgs went ok and the 160kgs single took some serious pushing...

 Due to breaks between heavy sets time ran longer than normal and the twinge in my back I flagged RDLs today. Last week's deadlifting has left my traps sore and the rest might not be such a bad idea for deadlifts. I'll be doing some testing in a couple of weeks.....

26 Feb 2016
Intensity squats/volume bench/Deadlift LP It was a big night at the gym. Things went well and things should be looking good for testing in a couple of weeks...

 

 Squats - a standard warm up with bands on the knees up to 180kgs x1 and then a rest for a few minutes to get ready for my work set at 205kgs x3. I made all 3 reps but the weight was there tonight and I ended up making a little noise.. depth was pretty good but the middle one was just slightly high.


Bench Press - tonight was a lighter night with just one set on the bench. No problems with 105kgs x5

Sumo deadlifts - hookgrip -ht again tonight but no big issues. I am locking in a decent form on sumos but not to the point to make it my go to for competition yet...

Deadlifts - hookgip - heavier tonight but I think the sumos lend some fatigue and that affects the conventional. So I am not to worried that the reps weren't as fast as I might have wanted. Also after 9 sets my grip was still going strong.. I also wore my lever belt to deadlift and was able to be comfortable. I'm not sure if it is the tweaks to my form or the losing weight but it was good to have the extra support.

24 Feb 2016
Recovery Night Home from work on time for a change and off to the gym for a nice relaxing workout.
 

SSB Squats - I screwed up and did the same as last week. Not a big issue really since the jump was supposed to be 10 kgs. I might jump double next week. I'll see on the day how things feel. Today though was good, I got some good depth and stretched the hips nicely.

OHP - I realized that I hadn't advanced weights and moved these along. For a lift that I had despised for a long time I am happy that tonight was a 3 rep PR at 82.5 kgs x3. I didn't get video to check on how much bend my back may have had in it but I pushed up all 3 reps.

Barbell rows - No problem with rows. Next week it is up to 2 plates

Cable Pulldowns V handle- added weight again this week and finally had to put in some decent effort to get it done. Next week I'll add more and do it again.

Cable Pull throughs - Added a little weight and got some good pulling in and some good stretching of the posterior chain.

Looking forward to Friday and heavy squats...