Geneswest's Lifting Log

[geneswest]

Push Day 21/5

Bench Press
120kg x 1
122.5kg x 1 (PR)
125kg x 0
100kg x 2 (Paused)
100kg x 3 (Paused)

OHP
60kg x 8
60kg x 6

Smith Machine Incline Bench
80kg x 12
80kg x 11
80kg x 10

Incline Flys
17.5kg x 12
17.5kg x 12

DB Side Raises
10kg x 20
10kg x 20
10kg x 20

Close Grip Bench
70kg x 8
70kg x 8
70kg x 7

One Arm Cable Pushdowns
#4 x 12
#5 x 8
#5 x 8

Notes: 7.5kg PR on bench.. can't be anymore happy with that. Overall amazing session, felt strong. BW: 76.5kg

[jstr94]

Solid pr had 125 fresh tho

Lol at getting a girl to spot you though, no way she can help if you fail. You need to learn to push to failure alone.

[Phaaat12]

lol 125kg no spotter bro. She was just an air xd

[Teenwolf2]

Your bench just keeps going up man; great job. Your total is also starting to look more and more menacing, so close to 1100! What are your meet aims?

[geneswest]

Solid pr had 125 fresh tho

Lol at getting a girl to spot you though, no way she can help if you fail. You need to learn to push to failure alone.

Yeah I think I have 125 fresh as well. and well yeah she would've helped me even if the guy didn't come rushing over I reckon, the only problem was she lifted the bar up but underneath the pins.

Your bench just keeps going up man; great job. Your total is also starting to look more and more menacing, so close to 1100! What are your meet aims?

Thanks man! Well I really hope to hit 500kg/1100lb at the meet, it's still 5.5 weeks away so I think I could possibly have 505/510 in the gym by then.. but then again thats with a tng bench. I will be happy with 490kg as it's my first meet.

[Teenwolf2]

Thanks man! Well I really hope to hit 500kg/1100lb at the meet, it's still 5.5 weeks away so I think I could possibly have 505/510 in the gym by then.. but then again thats with a tng bench. I will be happy with 490kg as it's my first meet.

So you'll probably go:

Squat 150, 155, 160
Bench 105, 110, 115
Deadlift 195, 202.5, 210

What are your plans?

[geneswest]

So you'll probably go:

Squat 150, 155, 160
Bench 105, 110, 115
Deadlift 195, 202.5, 210

What are your plans?

Really depends on how much I progress. I think I'll be good for a 165 squat, 120 pause bench and 215 deadlift (In the gym) by the time my meet comes. I'm doing a mock meet 2 weeks out to get a feel of what numbers I can hit comfortably for openers/how I lift when doing all 3 compounds in a day. At the moment assuming I progress a little, I'm thinking:

Squat: 150/157.5/165
Bench: 110/115/120
Deadlift: 200/210/215

But anything can happen. Really will be happy with anything over 480kg, just going to get my first meet under my belt and for the experience.

[strengthsthetic]

gonna squat atg? haha

[geneswest]

gonna squat atg? haha

Haha don't plan to! Just below parallel to make sure I hit depth

Pull Day 22/5

Deadlifts
197.5kg x 3 (PR)

Barbell Rows
90kg x 6
90kg x 6
90kg x 6

Lat Pulldowns
#14 x 10
#14 x 10
#14 x 10

Cable Rows
#12 x 15
#12 x 15

Rear Cable Crossovers
#2 x 15
#3 x 12
#3 x 12

Seated Incline DB Curl
15kg x 10
15kg x 10
15kg x 10

Notes: Extreme DOM's in my gluts/hams, felt like chit but still hit a deadlift PR, really happy about that. Equates to around a 217.5kg 1RM on a calculator, should be sweet for 215 now
Overall good session.

[strengthsthetic]

Haha don't plan to! Just below parallel to make sure I hit depth

Pull Day 22/5

Deadlifts
197.5kg x 3 (PR)

Barbell Rows
90kg x 6
90kg x 6
90kg x 6

Lat Pulldowns
#14 x 10
#14 x 10
#14 x 10

Cable Rows
#12 x 15
#12 x 15

Rear Cable Crossovers
#2 x 15
#3 x 12
#3 x 12

Seated Incline DB Curl
15kg x 10
15kg x 10
15kg x 10

Notes: Extreme DOM's in my gluts/hams, felt like chit but still hit a deadlift PR, really happy about that. Equates to around a 217.5kg 1RM on a calculator, should be sweet for 215 now
Overall good session.

In that case you may be able to squat more than 160 because you hit that almost atg right? but then you would have to change your style around slightly

[Xuaxace]

what type of goodmornings do you do?


good job on that "almost" widowmaker. The most I have done is 112.5 x 20 lol

[geneswest]

what type of goodmornings do you do?


good job on that "almost" widowmaker. The most I have done is 112.5 x 20 lol

Didn't know there was variations but I just did straight legged ones.. was first time doing them. And thanks man, it was very tough haha.

[Xuaxace]

Didn't know there was variations but I just did straight legged ones.. was first time doing them. And thanks man, it was very tough haha.

There are many many many lol. I do the arch back and seated variations


http://train.elitefts.com/category/m...ning-movement/

[geneswest]

Leg Day 24/5

Squats
145kg x 3
150kg x 0

DB SLDL
35kg x 12
35kg x 12
35kg x 12
35kg x 12

Leg Press
320kg x 1
320kg x 1
320kg x 1
340kg x 1
350kg x 1

Leg Extension
#20 x 16
#20 + 20kg x 8
#20 + 20kg x 8

Standing Calf Raises
80kg x 15
80kg x 15
80kg x 15
80kg x 15

ATG Paused Speed Squat
60kg x 8
60kg x 8
60kg x 8

Notes: Failed 4th rep of 145, should have had it, disappointed. Was angry and loaded 150 and attempted it about 90 seconds after, wasn't happening after little rest. Accessories went well, however disappointed with the squats. Just a bad day.

[strengthsthetic]

At least your squat form is getting even better. Faster and deeper, looking like an olympic lifters squats.

You'll squash that 145 x 3 next time haha

[geneswest]

Push Day 26/5

Bench Press
107.5kg x 5 (PR)
110kg x 1 (Long Pause)
110kg x 1 (Paused)

Guillotine Bench Press
60kg x 10
60kg x 10

Smith Machine Incline Press
82.5kg x 12
82.5kg x 11
82.5kg x 7

DB Flys
17.5kg x 12
17.5kg x 12

Seated Strict Lateral Raise
10kg x 15
10kg x 13
8kg x 15

DB Overhead Tricep Extension
12.5kg x 10
12.5kg x 10

Rope Cable Pushdown
#8 x 12
#8 x 12

One Arm Cable Pushdown
#3 x 12
#3 x 12

Notes: Very good session

[douglasmich]

Push Day 26/5

Bench Press
107.5kg x 5 (PR)
110kg x 1 (Long Pause)
110kg x 1 (Paused)

Guillotine Bench Press
60kg x 10
60kg x 10

Smith Machine Incline Press
82.5kg x 12
82.5kg x 11
82.5kg x 7

DB Flys
17.5kg x 12
17.5kg x 12

Seated Strict Lateral Raise
10kg x 15
10kg x 13
8kg x 15

DB Overhead Tricep Extension
12.5kg x 10
12.5kg x 10

Rope Cable Pushdown
#8 x 12
#8 x 12

One Arm Cable Pushdown
#3 x 12
#3 x 12

Notes: Very good session

i dont understand how your bench keeps going up

[thetommo22]

Huge bench, Subbed!

[Teenwolf2]

Bench PRs are flowing freely man, amazing work.

[Whitekoala]

Push Day 21/5

Bench Press
120kg x 1
122.5kg x 1 (PR)
125kg x 0
100kg x 2 (Paused)
100kg x 3 (Paused)

OHP
60kg x 8
60kg x 6

Smith Machine Incline Bench
80kg x 12
80kg x 11
80kg x 10

Incline Flys
17.5kg x 12
17.5kg x 12

DB Side Raises
10kg x 20
10kg x 20
10kg x 20

Close Grip Bench
70kg x 8
70kg x 8
70kg x 7

One Arm Cable Pushdowns
#4 x 12
#5 x 8
#5 x 8

Notes: 7.5kg PR on bench.. can't be anymore happy with that. Overall amazing session, felt strong. BW: 76.5kg

Was the chick hot who was spotting you?

[geneswest]

Training 30/5

Deadlift
212.5kg x 1 (PR)

Bench Press
60kg x 5
75kg x 18
80kg x 10
90kg x 6
100kg x 1

ATG Squat
60kg x 8
80kg x 8
100kg x 8
110kg x 8
60kg x 20

Machine Cable Row
#15 x 8
#15 x 8
#15 x 10

Machine Ab Crunch
30kg x 15
30kg x 15
30kg x 15

Notes: Very surprised will deadlift, very very happy, given the circumstances. A lot has been going on in the last 4 days. Started work full time on monday, its a 13 hour day including travel. I have gotten 9 hours sleep in the last 4 nights. Broke up with ex the other night and got arrested because she gave the police a false statement, got out of the alleged charge but may be up for something else. Got a restraining order from her now. Time to move on. Anyway on monday on the way to work I fell off my bike at a good 30 km/h in the wet and hit the deck hard, landing on my knee and wrist, they have been really sore and very bruised so a combination of that and lack of sleep and personal issues I haven't lifted in 4 days. However I am very happy with the session today. The bench press was average, I hit the pins before lockout on the 75kg x 18 set about 5 times, really screwed up my set up, I should have had 25. Squats were as legit of ATG as you can get, very close to the ground. I thought since I can't go gym as often I'll do full body sessions trying to help my body adapt to the 3 compounds in a session due to my powerlifting meet coming up. Hoping I can still progress with lack of sleep and working all day and a bad personal life. thanks for reading if you did <3

[Bronzzi]

Stay strong brah!

[Teenwolf2]

Don't kill yourself Brian, it would be such a shame

Seriously though, keep the faith that it will turn around. You're a mentally strong guy obviously, you will be able to get through this.

[geneswest]

Stay strong brah!

I'm doing my best man, thanks!

Here's my 468 lb deadlift:

[AdCon]

wow, that's sounds rough.

Good job on deadlift PR, especially considering the circumstances!

[geneswest]

Mock Meet 5/6

Squat
145kg
152.5kg

Bench Press
105kg
110kg

Deadlift
197.5kg

Pull Ups+Dips Superset
8 + 12
8 + 12
8 + 12

TOTAL: 460kg / 1012 lb

Notes: Satisfied with how this went, given it was my second session in about a week and a half and the last 4 days I have been sick. Been eating very very little, on Sunday the only 600 calories I ate I vomitted up 10 minutes later. I dropped a few kilograms and weight is around 75kg. Adding to that I've been averaging about 5 hours sleep in the last two weeks. So a 460kg total 3.5 weeks out from my meet given these circumstances is actually pretty decent.
My strength will come back quickly with some better eating etc, and I hope to total at least 475kg at the meet (Given I can still register, I told the organiser to reserve a spot for me until I get payed, there was 2 spots left).
Didn't have a 3rd attempt on squats, failed 115kg bench and stopped after my initial deadlift attempt.

[Joshyb90]

Hang in there bro, your a strong lad, your gonna smash this PL meet coming up

[geneswest]

^Thanks man! I hope so

Here's the video from today:

[geneswest]

Push Day 6/6

Bench Press
80kg x 12
80kg x 12
100kg x 1 (Pause)
100kg x 2 (Pause)

Smith Incline Bench
90kg x 8
100kg x 2 (rest pause)

Machine Shoulder Press
100kg x 8
120kg x 5
130kg x 3

Seated Strict Lateral Raise + DB Shrug (Superset)
10kg x 15 / 40kg x 8
10kg x 15 / 40kg x 8
10kg x 15 / 40kg x 8

Close Grip Paused Bench
50kg x 15
50kg x 14

DB Tricep Kickback
12.5kg x 10
12.5kg x 10

High Incline Fly
15kg x 10
15kg x 10

Notes: Decided to enjoy some higher rep work today just because I felt like it. Good session actually

[geneswest]

Legs 8/6

Squats
140kg x 3
120kg x 5

Good Mornings
40kg x 10
40kg x 10
40kg x 10

Front Squat
50kg x 12
50kg x 12

SLDL
70kg x 20
70kg x 20

Seated Calf Raises
70kg x 6
70kg x 6
70kg x 6

One Legged Leg Press
80kg x 12
80kg x 12

Notes: Don't know what happened today. 55 hour work weeks, not including the 2 hours of travel per day, is really taking it's toll on my strength. Getting up at 4am is hurting my strength. Also have to take into considering I was sick and dropped 1.5-2kg in bodyweight..
Very disappointed with squats, also my lower back is fried from work so that also contributed. Definitely not what I want 3 weeks out from my first powerlifting meet, but I'll do the best I can do get the best total on the day, but my goals have lowered significantly, more towards 460-470kg rather than 500kg.