spooq teh noob

[19george]

This is the shrine I built to sports masseurs.

Lol. I need to get a deep tissue massage.

[spooq]

Bitter-sweet day, I thought I would be really happy to hit 100kg/220lbs squat, and I am, but all I want to do is get back to benching. Belts are cool, turns out I can just borrow a belt at the club whenever I want, but it would be good to have one during the week for DLing too. Next week I will try the same weight without the belt.

[spooq]

So I've got an appointment for this afternoon. I went to the gym just now to get squats out of the way. Depending on how the appointment goes, I will try to go again and get some benching and rowing done. Just about given up any hope of benching 90kg at the comp, even if I am fit when I get there the lack of training is going to kill me.

Worked up to 10x65kg/143lbs front squat. Really enjoyed these, even in running shoes, these are going to be my weapon of choice on Mondays from now on. Used the crossed-arms grip and no pain at all.

Edit: 10x65kg/143lbs FS vs 1x100kg/220lbs BS... that seems like a reasonable ratio to me. Not really looking to max out on FS at this point, quite happy to keep the reps relatively high, everyone needs some cardio

Editedit: Also BB-curled 6x35kg/77lbs, I think that is a PR. The things we do when we can't bench, eh.

[spooq]

Yeah I'm pretty much screwed. Time to stop thinking about competing and start thinking about losing weight and rehabilitating.

[spooq]

4km/2.5miles in 21min 50sec

DL tomorrow!

[spooq]

My PT was hitting the buttons and counting the times, so I don't have proper numbers, but when we were done my back and legs were swollen and I couldn't walk properly.

HIIT running
GHRs
Crunches + leg scrunch things (???) on a ball supersets
HIIT cycle
Weighted lunges + jumps supersets

No DL!

[spooq]

Test

[spooq]

Benched 75kg/165lbs (opening weight) for a few singles in prep for the comp. This is the first benching I've done in 3 weeks, and of course it felt heavy. I fully expected that, especially with the cutbacks I've made in my diet. Form was a little rusty to start with, but got better as I went on.

Squatted 3x5x60kg/132lbs for speed, mostly just warming up for deads.

Deadlifted 145kg/320lbs for another PR, and put to bed the 140kg that literally slipped out of my hands last week. Felt pretty good about this, I have a feeling the next 5kg or 10kg should come relatively easily. First time to DL with a belt, I used a much softer and narrower one than the one I squatted with last week, much more comfortable but maybe not quite as effective.

[spooq]

Front squat
5x20,40,60,65
4x70kg/154lbs - wanted 5 but fell forward on the 4th

Military press
5x20,40
3x50
1x52.5kg/116lbs - a lot tougher than I expected, I may have changed my grip, not sure

BENCH
1x80kg - easy
1x90kg/198lbs - hit my chest like a rock. Need to find a new plan for the comp - 75/82.5/87.5 might be more realistic. It still won't be easy.

T-bar rows
5x5x ??? - Is there any weight to the machine itself, or is it counted as zero like a Smith?

Close-grip chins
Managed to get 3 of these in one set, did a couple more at random times while waiting for stuff

[19george]

T-bar rows
5x5x ??? - Is there any weight to the machine itself, or is it counted as zero like a Smith?

I don't think there is a standardization for t-bar machines. Just put the weight that you had on the bar.

If you still managed to gym lift the 90kg for one rep, maybe just use that as your planned third attempt. Good luck at the meet!

[spooq]

I don't think there is a standardization for t-bar machines. Just put the weight that you had on the bar.

If you still managed to gym lift the 90kg for one rep, maybe just use that as your planned third attempt. Good luck at the meet!

I can't remember the weight now, I've got a memory like a sieve. Next time.

I utterly failed the 90kg. Doesn't mean I won't go out in a blaze of glory trying for it on 3rd attempt tho I'll see how I feel on the day, maybe I will wimp out and go for 85kg on final.

[spooq]

Back squats
5x20,40,60,80,90kg
1x90,92.5,95,97.5kg

Felt like I was leaning forward a bit on some of these. Weight wasn't the problem, was just bad form. They were probably only just parallel as well, I usually try to go a little bit below. Could have gone for 100kg but there was a bunch of people desperately needing to get their 1/4 squats done.

Back to the gym in 2 hours for some kettlebell madness! Eating furiously - chicken, rice, fruit, nuts, milk.

Kettlebells

So much fun! Loving them. Worked with 8, 16 and 24kg. Two and one handed swings, windmills and Turkish get-ups in a circuit. I couldn't go very low on the windmills with the weight in my left hand, I think it is a combination of weakness and sore shoulder.

[spooq]

Bench comp

75,80,87.5 - all white lights

Posted this on Sunday, really feeling it today

I also tried doing the left-handed KB windmills with zero weight, and I can't, so it wasn't weakness that was stopping me.

Intention for tomorrow is to squat 5x92.5kg and then 1x100kg belt-less. Depending how that goes, I may try for 102.5.

[spooq]

Back squats

5x20,50,70,80
3x90
1x100,102.5,105,107.5kg/237lbs PB

I could have repped 100kg/220lbs for 2 or 3 easily.

DB Curls

2x3x18kg/40lbs

Injuries

I have now achieved the trifecta of sore knee, shoulder and back. Go me.

[Grunts67]

Keep the goodwork, buddy !

[spooq]

Back.

This is the end of the first week that I've been training properly again. I had a few weeks off, then a few weeks of just doing one session a week. I'm pretty much back to where I was when I left off, except on bench press. Shoulder is just about fully healed, so looking forward to getting that back up again too.

[19george]

You living in Ireland now?