A StandardGinger's Log

[StandardGinger]

Competition Bench Press
75kg x 10/8/7@8

Low-Bar Squat
80kg x 5 x 5@6

Deadlift
105kg x 3 x 4@6.5

Romanian Deadlift
100kg x 8/8/6@8

Weighted Plank
+15kg x 60s/40s

[j0hn117]

he has arisen!

[StandardGinger]

he has arisen!

Lol, I'm so awful.

[StandardGinger]

Didn't realise how busy these past two weeks were going to be in uni, complete forgot to log and now I feel like a meh. However, I will summarise the first two, not so interesting, weeks of my pre-peak block and then we shall commence posting again!! Can't go from 0-60 in one gear, unless you're american and can't drive properly.

Week 1 Highlights
Squat: 107.5kg x 12
Bench: 75kg x 10
Deadlift: 127.5kg x 8

Week 2 Highlights
Squat: 120kg x 8
Bench: 80kg x 8
Deadlift: 137.5kg x 5

EDIT: Tomorrow consists of 127.5 squats, should start seeing strength gains come through ayy

[StandardGinger]

Squat
127.5kg x 6 @8.5 (belted)
127.5kg x 4 x 3 @9 (beltless)

Competition Bench
60kg x 2 x 5 @6

1-Arm Machine Row
37.5kg x 6/7/8

Lateral Raise
12.5kg x 8/6/6

Side Plank
+5kg x 50s x 2

Notes
The belted to beltless squats weren't intentional...my belt literally broke on the first set, which was really ****ing annoying to put it mildly. RIP in peaces lever belt bloke. Going to use a mate's old prong belt for the week while I sort out a replacement. Other than that, bench felt ridiculous good and the beltless squats really weren't as bad as I thought they might have been. Annoying but on the whole definitely another step in the right direction.

[j0hn117]

Squat
127.5kg x 6 @8.5 (belted)
127.5kg x 4 x 3 @9 (beltless)

Competition Bench
60kg x 2 x 5 @6

1-Arm Machine Row
37.5kg x 6/7/8

Lateral Raise
12.5kg x 8/6/6

Side Plank
+5kg x 50s x 2

looking good man! you should become a hermit like me and go #beltless4lyf
now to get that bench into triple figures proper!

[StandardGinger]

looking good man! you should become a hermit like me and go #beltless4lyf
now to get that bench into triple figures proper!

I should have 100 for a training max now I reckon. Need my deadlift to man up though

[j0hn117]

I should have 100 for a training max now I reckon. Need my deadlift to man up though

80 x 8 or 90 x 4 was always around 100 x 1 for me but thats TNG so pause may be different (you pause right?)

[StandardGinger]

80 x 8 or 90 x 4 was always around 100 x 1 for me but thats TNG so pause may be different (you pause right?)

Yeah, competition pauses on all bench sets until my meet. Haven't taken a fresh bench set past RPE 8 yet so I'm hoping that next week will let me go ham on some heavy stuff, 90 for 4 at least

[StandardGinger]

Deadlift
140kg x 6 x 3 @8

Squat
90kg x 2 x 5@6

Chin-Ups
BW x 8 x 3

Machine Shoulder Press
40kg x 8 x 3

Long-Lever Plank
BW x 60s x 2

Notes
Decent session. Deadlift is coming back ish, used my mate's prong belt which did the job nicely. Squats were ridiculously fast as expected. Have an easy last session of the week and then week 4 will bring le heaviest weights >

[StandardGinger]

Competition Bench
60kg x 3 x 4@6

2ct Pause Squat
90kg x 2 x 2@6

Machine Row
60kg x 8 x 3

Lateral Raise
10kg x 8 x 3

Notes
As I say, really light session in preparation for getting rekt next week. My new lever buckle arrived as well so I will put that to use on Thursday I imagine

[StandardGinger]

Competition Bench
90kg x 5 PR @9
90kg x 4/3/4/4 @9.5

Squat
90kg x 1 x 5 @6

Deadlift
115kg x 1 x 4 @6

Romanian Deadlift
100kg x 8 x 3

Weighted Plank
+20kg x 60s x 2

Notes
Damn good start to the last proper week of this strength block. Matched my touch and go PR on bench with competition pauses, no lift-off and a grindy rep in the tank. Safe to say bench is definitely moving in the right direction. Did some light singles on squat and deadlift to keep everything ticking there too. RDL PR too, really trying to emphasise transferring weight to my heels once bar passes knees on the deadlift so these have been helping with that (weak as phuck lockout checking in). Last exercise was some weighted plank, which everybody loves to watch for some reason...pervs. Saturday will be heavy ass squats so I'm really looking forward to that now that my belt isn't going to break again.

[StandardGinger]

Squat
135kg x 6 PR @9.5
135kg x 4/4/3 (still all PRs haha)

Competition Bench
62.5kg x 1 x 5@6

1-Arm Machine Row
40kg x 8/8/6

Lateral Raise
10kg x 8 x 3

Side Plank
+10kg x 60s x 2

Notes
So, before today the most I had done 135 for was a double haha. Absolutely smashed it on my first set, all reps felt fantastic and I maybe had another grind in the tank. Other three sets were fine but fatigue level was prrettty high in my quads so just had to get them done. Then some light competition bench, mainly just to work my shoulders and chest a bit since they tighten up in my squat. Assistance was standard but just a bit higher intensity. Those weighted side plenks were grim. Anywho, tomorrow brings le deadlift bloke back with 150kg, hopefully I can maintain this streak of PRs eh?

[StandardGinger]

Deadlift
150kg x 6 PR@9.5
150kg x 4/4

Squat
90kg x 1 x 5@6

Chin-Up
+5kg x 6 x 2
BW x 8

Machine Shoulder Press
50kg x 8 x 3

Long Lever Plank
60s x 2

Notes
In the words of Lou Ferrigno's dad..."Boy, what a workout" lel. Honestly, another PR on the big three and this time in my worst lift. Best I had done before today was 150x4 and we smashed that. Looking to hopefully pull 180 in comp, which is now 7 weeks away I believe. After that just usual accessories with a bit more intensity. Last session to come on Wednesday and it's back to 90kg bench, 120kg 2ct squat, gon b gud.

[Kameronn]

Sick, we're both 7 weeks out. Looks like you're making consistent progress all ready mayne

[StandardGinger]

Sick, we're both 7 weeks out. Looks like you're making consistent progress all ready mayne

Cheers mayne. Have one session left, then a deload and into le peaking bloke. Training maxes and load drops of peace. I'm hoping to hit 450-455kg total which really isn't great but it'll put me above 1000lbs. Considering I couldn't squat properly for about 6-7 months of last year anything will be improvement!

[StandardGinger]

Competition Bench
90kg x 6 PR @9.5
90kg x 4 x 3

2ct Pause Squat
120kg x 5 x 2 @9.5

Machine Row
65kg x 8 x 3

Lateral Plate Raise
10kg x 8 x 3

Notes
Trained with a buddy so proper lift-offs on bench were fantastic. Hit 5 comfortably and then went for the sixth, which if I'm totally honest wasn't a grind at all (couldn't have done another though). Pause squats felt good and evrybudy mirin as usual even though it's baby weight. Then just accessories to finish off this very successful fourth week. The next 10 days will consist of deloading and making sure I'm fully recovered to start my peak

[StandardGinger]

Alright guys, tomorrow will mark 5 weeks out from my second ever full power meet (IPF classic). Competing in the 83kg class with current BW floating around 80. Due to my injuries last year, I'm only looking at 30-40kg increase in total but anything is something as long as the process is enjoyable amirite. To summarise: (Last meet --> Goal)

Squat 145kg --> 160kg

Bench 100kg --> 107.5kg

Deadlift 160kg --> 180kg

Peaking block starts in the morning, 1st week will be 80% on each for RPE 7-8, should turn out to be fairly high volume. Weeks 2 and 3 will involve working up to training maxes each day and load drop sets. The intensity of the latter will increase from 85% to 90% over the 8 sessions (you'll see ). Then week 4 will be the start of tapering, working with solid 90-97.5% for doubles and triples. Last week is pretty standard, openers on Monday, last warm-up singles Wednesday and just some speed work singles Friday. Hopefully, if you've read this far you'll stick around to see how I do!

[StandardGinger]

Squat
120kg x 10 x 3@8 (Pretty sure this must be a volume PR)

Deadlift
85kg x 5 x 3@5

Reverse-Banded GHR
Red Bands x 10 x 3

Long-Lever Plank
60s x 2

Notes
Very decent session to start everything off. Squats must have been some sort of PR, my best around that range was 125x10 but that killed me whereas today I was relatively fresh after each set. Finished off downstairs with some light deadlifts. Then, since our leg curl is the worst machine in the world, I tried out doing GHR on lat pulldown station...personal trainer helped out and we figured a weird setup with two bands which was perfect! Final movement was long lever plank and then I came home to eat some mean burgers

[StandardGinger]

Competition Bench
80kg x 9/9/7 @8

Squat
75kg x 5 x 3 @Weird

Machine Row
50kg x 8 x 3

Cable Pushdown
70 x 10 x 2

Notes
Good second session of the week. DOMS in my hamstrings was actually debilitating and this threw off both my bench and my squat. However, bench actually moved fairly well for the first time back to it in like two weeks! Standard assistance work to follow those up. Next session will see squat intensity increased to 85% so hopefully I'm fully recovered by then. Any tips to help reduce DOMS or nah?

[Kameronn]

You probably all ready know all this but just light foam rolling and lots of water intake are best for DOMs that I've found.

[StandardGinger]

You probably all ready know all this but just light foam rolling and lots of water intake are best for DOMs that I've found.

Cheers for the input m9. Yesterday I confess it was too painful to roll with my rumble but I will be going over everything in a bit, going to be a decision to make in the morning about whether I squat or not :S

[Kameronn]

From just DOMs? If it's just DOMs 100% definitely squat.

[StandardGinger]

From just DOMs? If it's just DOMs 100% definitely squat.

It's like DOMS taken to the next level, I couldn't physically squat on Tuesday because my inner hamstrings wouldn't let me haha. Felt like somebody attacked them with a brick. Anyway, off to take the plunge in a bit so we shall see.

[StandardGinger]

Squat
127.5kg x 5 x 3@8

Competition Bench
50kg x 5 x 3@6

Reverse-Banded GHR
Red Bands x 8 x 3

Weighted Plank
+20kg x 40s x 2

Notes
Was quite apprehensive going into squatting today, hamstring DOMS of peace. However, to my relief, got through it with tolerable pain and just hit some relatively easy 5s. Also took it easy on bench and accessories. From today I won't be squatting again until Tuesday, plenty of time to get rested for my first training max in the best part of a year.

[StandardGinger]

Deadlift
145kg x 5 x 2@8
145kg x 4 x 2@8.5

Competition Bench
87.5kg x 5 x 3@8

Chin-Up
BW x 6 x 3

Seated Lateral Raise
10kg x 10 x 2

Notes
Deadlift wasn't feeling too great but it never tends to at the start of a block. Bench however felt on point, sets of 5 pretty easily. Standard accessories done with low-ish volume to end the first week. Tuesday will bring the first session of a training max with back-off sets, gon b gud.

[StandardGinger]

Squat
145kg x 1@10 (almost dies)
122.5kg x 3 x 2
122.5kg x 2

Deadlift
100kg x 3 x 3@7

Reverse-Banded GHR
Red Bands x 8 x 3

Long-Lever Plank
60s x 2

Notes
Boy oh boy. Erectors still had horrific DOMS from deadliftening on Sunday...literally had jelly for erectors today Both squat and deadlift were terrible but you know, step in the right direction I guess. Standard accessories, keeping them very stable for these first two weeks. Next session will be at home, training with my hench mum who's actually competing with me haha (TFW your mum has bigger arms than you ).

[StandardGinger]

Competition Bench
100kg x 1@9.5
85kg x 5 x 3@8

Squat
92.5kg x 3 x 3@6

Cable Row
70 x 10 x 3

Cable Pushdown
40 x 8 x 2

Notes
Finally recovered properly! Bench was very good considering the not-so optimal conditions haha (i.e. oly bar spinning in hands, free bench in a rack, pretty awful liftoffs from the mother). If I can hit 100 comfortably with a bad setup then I'm all good for 100 in competition, at least that's my take on it. Followed my training max up with back-off sets at 15% load drop, these were really easy. Then some light recovery squats and accessories to finish. Saturday will be another squat training max, redemption for that chitty 145 will be sweeeet >>

[StandardGinger]

Squat
155kg x 1@9.5 Massive PR
135kg x 4/3/3@9

Competition Bench
62.5kg x 3 x 3@6

Lying Leg Curl
30kg x 8 x 3

Weighted Plank
+20kg x 40s x 2

Notes
Told you my squat would be good, 10kg PR. The goal is 160kg so with proper conditions in three weeks we should be all set. The gym I'm training at while I'm home has really whippy olympic bars, feel like a right badman when the bar shakes at the end of each rep eyy. Back-off sets were decent, by the third I was a bit knackered for obvious reasons. Then just some light bench and accessories to finish.

[Kameronn]

Congrats on the big squat PR man