Road to 1500 and beyond: Trancebreak's journal

[trancebreak]

Yesterday's paused squats

[COBBER]

Yesterday's paused squats

dat feel when video is private

[trancebreak]

dat feel when video is private

I always phukn do that mang. Sussed it out

[trancebreak]

Today was a good day cheeeea

4/10/2014 - Week 4 Day 5

Beltless Squats: Bar 2x8, 60x5, 100x5, 120x5, 140x5 160x5 @8
160x5 @8.5 (352.7lb)
155x5 @8
155x5 @8

Bench: Bar 2x20, 40x10, 60x5, 80x5, 90x5, 100x5
102.5x5 @8ish
100x5 @7.5
100x5 @7.5

Deadlift: 60 2x2, 100x2, 140x2, 180x2, 200x2, 220x2
227.5x2 @9.5 (501.4lb)
227.5x2 @9.5 (501.4lb) PR!
180x5 drop set

Heaviest beltless squats I've done and were really easy!

500lb for reps on the deadlift!!! This is a really big milestone for me because I've had troubles with the deadlift for a long time. Now that I've developed a consistent set up it is really shooting up. 550x1 at the end of the year for sure!

[trancebreak]

[Kentisc]

Everything looked easy enough there, awesome that you broke that DL plateau

[SmallLats]

that 500 double looked a lot easier than a 9.5 brah

[trancebreak]

Everything looked easy enough there, awesome that you broke that DL plateau

Thanks man safe to say I'm stoked!

that 500 double looked a lot easier than a 9.5 brah

I rewatched mane and you may be right. The second set was definitely a 9.5 (recorded but my friend stood infront of the camera), but I'm happy with the work regardless. I'm sure there will be more opportunities in the next 4 weeks to try smash another pull PR and get closer to the prescribed RPE!!

[trancebreak]

6/10/2014 - Week 5 Day 1

Squat: Bar 2x8, 60x5, 100x5, 140x5
160x5
160x5
160x5 all @7.5

Paused Squats:
140x3
140x3
140x3 all @7 or below

Close Grip Bench: Bar 2x20, 40x10, 60x5, 80x5, 100x5, 105x5
107.5x5 @8 (237lb)
107.5x5 @8
105x5 @8
100x5 @8

DB Bench:
35x8
35x8
35x8

I've come to realise that Monday is just a transition into the week (and recovery from Saturday) so if the working weight doesn't align with my estimated 1RM's thats fine. Just good to get the movements in and enforce technique.

This Saturday has "intense" (amped up like competition) squats x3 @9. Hoping to get 200/440lb for that triple!

[xRequiem]

yea that 500 looked like it would be a 5rm

[trancebreak]

yea that 500 looked like it would be a 5rm

I was worried about a bit of a hitch at the end of the 2nd rep. Plenty of time to push the pulls before competition

[azs]

550x1 at the end of the year for sure!

sheet you gonna deadlift more than me soon

[trancebreak]

sheet you gonna deadlift more than me soon

Its shooting up man but I don't think I'll be at 270+ any time soon!

[trancebreak]

7/10/2014 - Week 5 Day 2

Beltless Deadlift: 60 2x3, 100x3, 140x3, 180x3
190x3 @7
190x3 @7
190x3 @8 (418.9lb)

Supposed to be 7's across the board, probably should have dropped it on the last.

Dumbbell Rows:
Worked up to 110lbx8

Lat Pulldowns:
3x10 underhand / 3x8 overhand

High bar squats, bench and floor press tomorrow!

[trancebreak]

8/10/2014 - Week 5 Day 3

Beltless High Bar Squats: Bar 2x8, 60x5, 100x5, 120x5, 130x5
140x5 @8
140x5 @8
135x5 @8
130x5 @8

T'n'G Bench: Bar 2x20, 40x10, 60x4, 80x4, 100x4, 105x4
110x4 @8
110x4 @8
110x4 @8.5 (242.5lb)

Pretty sick right now and didn't finish the workout. Bench was pretty good though. Pretty guttered I wasn't 100%

[trancebreak]

Trying to improve that bar path

[SmallLats]

Bar path looks good man. Also looked way easier than an 8 too.

[trancebreak]

Bar path looks good man. Also looked way easier than an 8 too.

Bench is weird for me man. A fly could sit on the bar and it would make the difference between RPE points. Cheers for checking out the form mang

[trancebreak]

9/10/2014 - Week 5 Day 4

Floor Press: Bar 2x20, 40x10, 60x5, 80x5, 100x5, 105x5
110x5 @9 - better than 9.5 last week
105x5 @8
105x5 @8.5
90x10

Lat Pulldowns/Seated Row/Rear Delt/Curls

Then I reread my program again and it was supposed to be 6 reps on floor press. Next week I'll get my benching training on track.

[trancebreak]

11/10/2014 - Week 5 Day 5

Squats: Bar 2x8, 60x3, 100x3, 140x3, 160x3, 180x3, 190x3
200x3 @9 (440.9lb) - 5kg triple PR
195x3 @9 (429.9lb) - previous equal PR

Comp Bench: Bar 2x20, 40x10, 60x2, 80x2, 100x2, 110x2, 115x2
120x2 @8.5
100x6 @8.5
100x6 @8.5
100x6 @8.5 - touch and go

Deadlift: 60x2, 100x2, 140x2, 180x2
200x2
180x5

Finally hit the 200kg for a triple man its been my goal for a while. I wasn't too happy about the difficulty I really thought I could've achieved this at an 8.5. The last time I repped 200kg I did 2x2 @9.5 RPE and very sloppy reps so this is definitely an improvement.

Bench is still making me sad. I was knackered by the time I got to deadlift so I called it a day (was supposed to be a double @8.5).

[trancebreak]

[COBBER]

Fuk nice squats man, easy as hell. How the fuark do you train with no music!!


Turn it up cuz..






wot

[trancebreak]

Fuk nice squats man, easy as hell. How the fuark do you train with no music!!


Turn it up cuz..






wot

Hahaha I usually listen to music on these intense days brah. But there was no phone available to record at the time so I had to suck it up

MMMM MMM MMMMMMM @ MARIAH

[trancebreak]

13/10/2014 - Week 6 Day 1

Paused Squats: Bar 2x8, 60x3, 100x3, 120x3, 140x3
150x3
150x3
150x3 all @7.5 (330.7lb)
140x8 - no pause

T'n'G Bench: Bar 2x20, 40x10, 60x3, 80x3, 100x3, 110x3, 115x3, 120x3
122.5x3 @9.5 (270lb)
120x3 @9.5
117.5x3 @9.5

Close Grip Bench:
105x5 @8
105x5 @8
100x5 @8
100x5 @8

DB Press:
30x10
30x10
30x10

Elbow started aching halfway through the squats which really impacted the bench. I tried my best to get some blood flow in there and it provided a little bit of relief but still was present. 122.5x3 is technically a PR because last time I did that weight for 3 reps my glutes lifted off the bench big time. Best bench day in a while even though the elbow pain was getting to me.

Squat volume will be deloaded this week and bench volume has increased.

[xRequiem]

das my *****

digging the training lately. brett gibbs programs look very solid.

[trancebreak]

das my *****

digging the training lately. brett gibbs programs look very solid.

I am really enjoying it and really considering working with him into provincials next year if I smash some PR's in November

[azs]

that 200 triple looked crazy easy

[SmallLats]

Brah you rate stuff too high. That 122.5 bench was like an 8.5-9

[trancebreak]

that 200 triple looked crazy easy

Heheh that'll be me for a set of 5 oneday.jpg

Brah you rate stuff too high. That 122.5 bench was like an 8.5-9

Maybe man it'll get better with time. Now I've tested the water with t'n'g hopefully I can bump up the numbers a bit at the same RPE's

[trancebreak]

14/10/2014 - Week 6 Day 2

Beltless Deads: 60x5, 100x5, 140x5
180x5

Supposed to be 2x5 @8 but I let the boss know my back was pretty smashed from all the work and he let me off and told me to just get some movement in

Misc back and external rotation work