im going to deadlift 300 kg lol

[JRMoore82]

Just watch fellas.... i wont fail ya

It makes total sense and should yield fruit. Smart decision.

[JamesA1990]

It makes total sense and should yield fruit. Smart decision.

Das it.


23/6/17 Made it into the gym monday - friday this week. Very rarely ever do 5 days in a row. Was a very successful week however.


Bench
60 kg x 7
80 kg x 6
100 kg x 4
120 kg x 2
130 kg x 1
140 kg x 1
145 kg x 1
150 kg x 1
155 kg x 1
130 kg x 5
130 kg x 5
130 kg x 5
130 kg x 5


T Bar Row
50 kg x 8
70 kg x 8
70 kg x 8
70 kg x 8
70 kg x 8


Tricep Extension
20 kg x 10
25 kg x 10
25 kg x 10
25 kg x 10
25 kg x 10


BB Curl
35 kg x 8
35 kg x 8
35 kg x 8

[JamesA1990]

Paused Squat top set from last week

[JamesA1990]

26/6/17 Good amount of work got done today. Definitely volume PB's at these weights. Bled all over the gym tonight - the knurling off the bar cut into my back during squats, and nicked my shin when doing rows lol


Squat
60 kg x 7
100 kg x 5
140 kg x 4
160 kg x 3
180 kg x 2
200 kg x 1
210 kg x 1
190 kg x 4
190 kg x 4
190 kg x 4
190 kg x 4


Bench
60 kg x 8
80 kg x 5
100 kg x 3
120 kg x 2
130 kg x 2
140 kg x 3
140 kg x 3
140 kg x 3
140 kg x 3
130 kg x 4
130 kg x 4


BB Row
60 kg x 7
90 kg x 5
110 kg x 5
110 kg x 5
110 kg x 5


Leg Extension
70 kg x 8
70 kg x 8
70 kg x 8
70 kg x 12

[JamesA1990]

27/6/17 Another good hard session. Easy 3 rep 3 count bench PR, even after all the benching yesterday. Rack pulls are feeling like they are working that weak spot in my deadlifts really well, and got in some good heavyish volume work with the leg press



Rack Pulls
60 kg x 8
100 kg x 5
140 kg x 5
180 kg x 5
210 kg x 4
210 kg x 4
210 kg x 4
220 kg x 4
230 kg x 2
240 kg x 2
180 kg x 10


Bench (3 count)
60 kg x 8
80 kg x 6
100 kg x 3
115 kg x 1
125 kg x 1
132.5 kg x 3 (ez PR!)
125 kg x 3
125 kg x 3
125 kg x 3
125 kg x 3


Leg Press
140 kg x 8
180 kg x 8
220 kg x 8
260 kg x 5
280 kg x 5
280 kg x 5
300 kg x 8

[JamesA1990]

28/6/17 Bit of a GPP day. Also learnt how to put a plate on my own back for weighted ab roll outs


Board Press
60 kg x 8
80 kg x 5
100 kg x 5
120 kg x 5
120 kg x 5
125 kg x 5
130 kg x 5


Pullups
Bw x 7
Bw x 7
Bw x 5
Bw x 5


Ab Wheel
+10 kg x 5
+10 kg x 5
+10 kg x 5
+10 kg x 5


Seated Row
85 kg x 8
95 kg x 8
95 kg x 8
95 kg x 8


Tricep Extension
25 kg x 12
30 kg x 10
30 kg x 10
30 kg x 8


Face Pulls
25 kg x 10
25 kg x 10
25 kg x 10
25 kg x 10


Ez Bar Curls
25 kg x 10
25 kg x 10
25 kg x 10
25 kg x 10
25 kg x 10

[JRMoore82]

Ab wheel sounds like hell.

[JamesA1990]

Ab wheel sounds like hell.

It's not so bad! you can definitely feel it working your abs, plus a 'set' is over in like 20 seconds. I like it so much more than planks - which go for as long as you can take the punishment

[JiP]

Nice bench PR!

[JamesA1990]

Nice bench PR!

ty ty. I feel i can maybe push the 3 count pause bench to 140 x 3 in a few weeks. All that really matters though is if its transferring to a competition 1RM!

[JamesA1990]

29/6/17 Had to squeeze in this session before rugby training, this meant fast warm up, short rest times and slightly lower weights to compensate. Still felt like good quality work though


Paused Squat
60 kg x 8
100 kg x 5
140 kg x 4
160 kg x 3
170 kg x 3
175 kg x 3
175 kg x 3
175 kg x 3


Sumo
60 kg x 5
100 kg x 5
140 kg x 3
190 kg x 3
210 kg x 3
210 kg x 3
210 kg x 3

[JamesA1990]

1/07/17 Bit of accessory work before rugby



DB Bench
20 kg x 8
25 kg x 8
30 kg x 8
40 kg x 8
40 kg x 8
40 kg x 8
40 kg x 8


Seated Row
75 kg x 8
85 kg x 8
85 kg x 8
95 kg x 8
95 kg x 8


Hammer Curls
17.5 kg x 8
17.5 kg x 8
17.5 kg x 8
17.5 kg x 8
17.5 kg x 8

[JamesA1990]

3/7/17 Worked up to a heavy squat single. Felt like rubbish and went home. On review, it actually looks ok on camera


Squat
60 kg x 8
100 kg x 6
140 kg x 4
160 kg x 3
180 kg x 2
205 kg x 1
220 kg x 1
190 kg x 1

[JamesA1990]

4/7/17 Was supposed to re-do yesterdays squats (without the heavy single) and do some benching but left my SBDs at the bottom of my gym bag and they were still wet with sweat... so i went off script and deadlifted, conventional, from the floor. Then went super off script and tried to max like a fawking retard. So pissed with myself. The reason im not doing a full meet in a few weeks is because i know there is no point in maxing, then i go and do it on a random gym day. Days like this i wish i had a gym partner or a coach to keep me accountable. On the plus side, they did actually feel pretty good



Deadlift (conv)
60 kg x 5
100 kg x 5
140 kg x 4
180 kg x 3
210 kg x 1
230 kg x 1
250 kg x 1
270 kg x 1
290 kg x 0

[JRMoore82]

You still doing bench only meet?

[JamesA1990]

You still doing bench only meet?

Ya bench only. I could squat and bench now, but dont think there is a point since i haven't put in enough work to progress (because of the calf set back)

[JRMoore82]

Ya bench only. I could squat and bench now, but dont think there is a point since i haven't put in enough work to progress (because of the calf set back)

That's what I thought. Careful with the calf man. Since it's bench only lighter squats and deads won't hurt ya. Plus you don't have to balls it out to keep the lower muscles.

Only cause I care.

[JamesA1990]

That's what I thought. Careful with the calf man. Since it's bench only lighter squats and deads won't hurt ya. Plus you don't have to balls it out to keep the lower muscles.

Only cause I care.

aw you care? <3

Thinking about not doing this meet at all now. Just resetting and continuing to train


- PS - Hi Joey if you're reading this

[JamesA1990]

10/7/17 Been having elbow pain since last week, i attributed it to doing pressing movements 4 x week so i did 0 bench sessions last week to give it a break. Warming up with squats it felt a little iffy again, did my top set and the squat itself moved well and felt good, but afterwards got unbearable throbbing pain in my left elbow / top of forearm. So bad it made me not want to do any more. Rested a while and tried to use a really wide grip but the bar felt like it was going to fall off my back. The pain was a legit 8/10 and there would be no more squatting. Tried to channel Mark Bell and his 'fuk your elbow' attitude but the juice was not worth the squeeze. i've had this before, think i just rested till it recovered

Sat on the floor googling low bar sore elbows and apparently its pretty common, then since i like pain so much i decided i would give hook grip another go, yay! Learnt to do it a little better this time, before it felt like i was pulling my thumbs out of their sockets. Now it just feels how most people describe it - uncomfortable and burning

4 hours since ive left the gym, elbow feels fine, thumbs still burning haha


Squat
60 kg x 5
60 kg x 5
100 kg x 5
140 kg x 4
160 kg x 3
180 kg x 3
190 kg x 5
190 kg x 2


Rack Pulls (hook grip) (super high - thumb gains only)
60 kg x 8
90 kg x 5
110 kg x 6
140 kg x 6
170 kg x 5

[JamesA1990]

11/7/17 Did some more hook gripping, still feels terribly awkward and painful. Fried my hands which made all my heavy work low reps so tried to at least perfect my set up.. still average


Sumo
60 kg x 3 (hook)
60 kg x 3 (hook)
100 kg x 2 (hook)
140 kg x 2
180 kg x 2
200 kg x 1
220 kg x 1
240 kg x 1
250 kg x 1
220 kg x 2
220 kg x 1
220 kg x 1
220 kg x 1

[JRMoore82]

Grab your nuts

[JamesA1990]

Grab your nuts

Hook grip can lick my nuts!!

[JRMoore82]

Hook grip can lick my nuts!!

Stroke the nuts

[JamesA1990]

12/7/17 This elbow pain is getting out of hand. Was unbearable and had to stop completely. Elbow, down the forearm and up the bicep all hurting from squats. Not sure what im doing differently, tried widening grip this session but still hurt (a lot)


Squat
60 kg x 5
100 kg x 5
140 kg x 5
160 kg x 3
180 kg x 3
180 kg x 1

[JRMoore82]

12/7/17 This elbow pain is getting out of hand. Was unbearable and had to stop completely. Elbow, down the forearm and up the bicep all hurting from squats. Not sure what im doing differently, tried widening grip this session but still hurt (a lot)


Squat
60 kg x 5
100 kg x 5
140 kg x 5
160 kg x 3
180 kg x 3
180 kg x 1

if the bicep is hurting from squats do shoulder warm ups prior to squats and also focus on supporting with back.

[JamesA1990]

if the bicep is hurting from squats do shoulder warm ups prior to squats and also focus on supporting with back.

Always do - i have to warm up my shoulders a lot to even get in position to squat. Next time im going to try to make sure there is absolutely no weight wearing on my wrists.... if i can

[JRMoore82]

Always do - i have to warm up my shoulders a lot to even get in position to squat. Next time im going to try to make sure there is absolutely no weight wearing on my wrists.... if i can

That sucks.

[JRMoore82]

Did you died?

[JamesA1990]

Did you died?

Died, rotted in the ground for a while and came back up! Took a long weekend and went to Melbourne, had a good time, drank a lot, slept a lot, didnt eat much - now im at a new body weight low! (for this year) 108.7 kg tonight. Thats lower than i was after my water cut a few weeks ago lol. Its been more than 2 weeks since i've bench pressed. Tried to give my elbows / forearms a break. Pulled out of my bench only meet too - since training has been rock bottom

Moving forward.. since there is no upcoming meet i've decided its time to try something new with squat. I have a relatively narrow squat compared to most heavier lifters - so i've tried to take some inspiration from some good squatters in weight classes close to mine - Low bar, flat shoes, wide (ish) stance and keeping the knees out. Also widening my grip which alleviated my elbow pain and managed to get through the squats and to bench press after too. The wider stance feels really weak in the bottom, but the film looks solid. It will take some getting used to but i truly think this is the way forward for my squat. Itl be a few small steps backwards, but hopefully a big step forward once it feels better. Tight hips are a problem, need to work on warming them up properly.

Also for the first time since the start of this log....... im going to stop posting my useless, pointless warm up sets. I dont know why i've kept it up so long, probably just habit. Now only going to be posting the 'working sets' or anything i believe that is having a beneficial training affect



Squat
170 kg x 1
190 kg x 1
180 kg x 4
180 kg x 5
180 kg x 5
190 kg x 4
195 kg x 2


Bench
100 kg x 5
110 kg x 3
120 kg x 3
120 kg x 5
125 kg x 5
125 kg x 3
125 kg x 3

[JRMoore82]

Personally I like seeing what activity people do for the day. I.e accessories.

Granted yeah going

45x10
135x5
Etc etc

Is tedious.Yeah skip warm ups. But love seeing what a day consists of total.