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  1. #1561
    Ruslting Jimmies JamesA1990's Avatar
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    10/1/20 Went back to old style deadlifting and my goodness it felt good. I guess you shouldnt fix what aint broken


    Deadlift
    250 kg x 1 @ 8
    200 kg x 5
    200 kg x 5 @ 7


    Bench
    127.5 kg x 5
    127.5 kg x 5
    127.5 kg x 5
    127.5 kg x 5


    Close Grip Bench
    110 kg x 8
    110 kg x 8


    Lat Pulldown
    82.5 kg x 12
    82.5 kg x 12
    82.5 kg x 12
    82.5 kg x 12
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  2. #1562
    Ruslting Jimmies JamesA1990's Avatar
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    11/1/20 Had to bench back to back days to make my program fit, not ideal but got it done. Also SSB squats are starting to feel really good, getting some decent weight on them now


    SSB Squat
    165 kg x 5
    175 kg x 5
    175 kg x 5 @ 7
    175 kg x 5 @ 8


    Bench
    130 kg x 4
    130 kg x 4
    130 kg x 4
    130 kg x 4 @ 8


    DB Incline Bench
    40 kg x 10
    40 kg x 8


    DB RDL
    45 kg x 7
    55 kg x 7
    55 kg x 7
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  3. #1563
    Ruslting Jimmies JamesA1990's Avatar
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    11 weeks out!


    New comp date confirmed for March 28 and got that new block of training for the next 4 weeks, sad to see SSB squats removed but here we go
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  4. #1564
    Ruslting Jimmies JamesA1990's Avatar
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    13/1/20


    Bench
    147.5 kg x 1 @ 7.5
    130 kg x 5
    130 kg x 5
    130 kg x 5 @ 7.5


    DB Press
    20 kg x 15
    22.5 kg x 15
    22.5 kg x 15


    DB Hammer Curl
    17.5 kg x 15
    15 kg x 14
    15 kg x 14
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  5. #1565
    Ruslting Jimmies JamesA1990's Avatar
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    14/1/20 All time 8RM squat PB, rpe 8 as well. Feelsgood man. Lol at celebrating 8 rep max's but gotta appreciate the little wins


    Squat
    200 kg x 1 @ 6
    185 kg x 8 @ 8 (PR!)
    185 kg x 7 @ 9
    170 kg x 8 @ 8


    Last edited by JamesA1990; 01-14-2020 at 05:05 PM.
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  6. #1566
    Ruslting Jimmies JamesA1990's Avatar
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    18/1/19 Missed my deadlift / bench day which meant a couple of extra days off. Did my lifting out of the ER Eleiko Rack and felt really good, going to continue to do so. Squats felt great but not much room to push when only prescribed rpe6 so stayed in the pocket. Bench however is making a some small leaps, 130 x 8 is by far my best set i've done since the comeback


    Squat
    175 kg x 6 @ 6
    180 kg x 6 @ 6
    185 kg x 6 @ 7


    Bench
    130 kg x 4
    130 kg x 4
    130 kg x 4 @ 7
    130 kg x 8 @ 10


    DB Bench
    30 kg x 10
    35 kg x 10


    Seated Row
    82.5 kg x 10
    90 kg x 10
    90 kg x 10
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  7. #1567
    Ruslting Jimmies JamesA1990's Avatar
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    10 weeks out!
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  8. #1568
    Ruslting Jimmies JamesA1990's Avatar
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    20/1/20 Chest felt really POOPED after the previous sessions AMRAP on bench, the single was a strong 150 kg but took the foot off the peddle for the volume work


    Bench
    150 kg x 1 @ 8.5
    122.5 kg x 7
    120 kg x 7
    120 kg x 7 @ 7


    DB Press
    25 kg x 12
    25 kg x 12
    25 kg x 12


    DB Hammer Curl
    15 kg x 12
    15 kg x 12
    15 kg x 12


    Face Pulls
    35 kg x 15
    35 kg x 15
    35 kg x 15



    Vid is today's single and the previous sessions AMRAP


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  9. #1569
    Ruslting Jimmies JamesA1990's Avatar
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    21/1/20 Squats felt pretty eh, but later in the sets found a better belt position by having it higher and not touching the top of my hips. This is giving me a better brace. Excited to see normal leg press in the program for 3 weeks, im a big fan of this contrary to what a lot of powerlifters think. Going to create some 'good' fatigue in my legs from the increased volume and stimulus, hopefully in turn means squat gains later on. But for now its gonna feel rough acclimatising to the DOMS. Recovery and nutrition will be important



    Squat
    210 kg x 1 @ 8
    195 kg x 4
    195 kg x 4
    195 kg x 4 @ 7
    195 kg x 4 @ 8


    Leg Press
    245 kg x 12
    265 kg x 12
    265 kg x 12


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  10. #1570
    Ruslting Jimmies JamesA1990's Avatar
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    23/1/20 Huge session and good work got done. Benching is starting to click i think


    Deadlift
    235 kg x 1 @ 7
    200 kg x 5
    200 kg x 5
    200 kg x 5
    200 kg x 5


    Bench
    130 kg x 5
    132.5 kg x 5
    135 kg x 5 @ 7.5


    CG Bench
    110 kg x 10
    110 kg x 10
    110 kg x 7


    Last edited by JamesA1990; 01-23-2020 at 11:40 PM.
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  11. #1571
    Ruslting Jimmies JamesA1990's Avatar
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    25/1/20


    Squat
    200 kg x 3
    200 kg x 3
    205 kg x 3 @ 8
    195 kg x 3 @ 7


    Bench
    140 kg x 3
    140 kg x 3
    140 kg x 3
    140 kg x 3
    140 kg x 5 @ 9.5


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  12. #1572
    Ruslting Jimmies JamesA1990's Avatar
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    Nationals has just been announced this year and its a huge goal of mine to go and compete there for the first time. Going to be in Brisbane July 10-12th


    Qualifier 9 weeks out!


    Nationals 24 weeks out!
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  13. #1573
    Ruslting Jimmies JamesA1990's Avatar
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    28/1/20 Had to combine Monday and Tuesday together into a HUGE session but turned out great. Hit my fastest and cleanest 220 squat i've ever done, and the same for my 155 bench. That squat is only 10 kg's less than my December meet, and the bench is equal to my 3rd attempt! Also i checked through this log and squatting 190 x 6 is actually a rep PR



    Squat
    220 kg x 1 @ 8
    190 kg x 6 @ 7 (PR!)
    190 kg x 6 @ 8 (PR!)
    180 kg x 6 @ 6


    Bench
    155 kg x 1 @ 8.5
    125 kg x 7 @ 7
    125 kg x 7 @ 8
    120 kg x 7 @ 7


    Leg Press
    195 kg x 12
    195 kg x 12
    195 kg x 12


    DB Press
    20 kg x 12
    20 kg x 12
    20 kg x 12


    DB Curl
    15 kg x 12
    15 kg x 12
    15 kg x 12







    Last edited by JamesA1990; 01-28-2020 at 05:50 PM.
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  14. #1574
    Ruslting Jimmies JamesA1990's Avatar
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    30/1/20 Strained my glute at rugby the night before and was going to skip deadlifts and only bench, warmed up slowly and decided to deadlift anyway and worked up to a really fast and smooth single @ 7. My left pec felt a little banged up so ended up skipping bench to give it more rest. Tactical retreat, live to fight another day



    Deadlift
    245 kg x 1 @ 7
    210 kg x 4
    210 kg x 4
    210 kg x 4 @ 7


    Bench
    125 kg x 1


    Lat Pulldown
    75 kg x 12
    75 kg x 12
    75 kg x 12
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  15. #1575
    Ruslting Jimmies JamesA1990's Avatar
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    1/2/20 Left pec gotten worse, not sure whats the best protocol for recovery is. Either full rest, or keep it moving with light weights. Chose the latter. On the plus side, squats felt awesome


    Squat
    200 kg x 4
    200 kg x 4 @ 8
    190 kg x 4 @ 7
    190 kg x 4 @ 6


    Bench
    90 kg x 8
    90 kg x 8
    90 kg x 8


    Seated Row
    90 kg x 10
    90 kg x 10
    90 kg x 10
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  16. #1576
    Ruslting Jimmies JamesA1990's Avatar
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    Qualifier 8 weeks out!


    Nationals 23 weeks out!
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  17. #1577
    Ruslting Jimmies JamesA1990's Avatar
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    Pec strain still eh, coach is calling it 'pesky tendonitis'

    Skipped entire upper body day but have a BIG squat day planned. Well rested and well fed so looking some something good
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  18. #1578
    Super straight crew JRMoore82's Avatar
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    Originally Posted by JamesA1990 View Post
    Pec strain still eh, coach is calling it 'pesky tendonitis'

    Skipped entire upper body day but have a BIG squat day planned. Well rested and well fed so looking some something good
    You’re gonna make it bro
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  19. #1579
    Ruslting Jimmies JamesA1990's Avatar
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    Originally Posted by JRMoore82 View Post
    You’re gonna make it bro
    <3.
    Twinkcel fitness log
    3900x + 2080s CREW
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  20. #1580
    Ruslting Jimmies JamesA1990's Avatar
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    4/2/20 Squats DID NOT disappoint. Hit a new all time 5RM! This has been standing since March 2017. 2 years and 10 months in between PRs. What makes it better is that it was not an rpe10, could def hit 1 more rep at least and at a considerably lower body weight. However, it did cook me which resulted in sub-par back off work sets. Gonna take this W and go back in the pocket



    Squat
    220 kg x 1 @ 8
    205 kg x 5 @ 9 (PR!)
    190 kg x 5
    180 kg x 5


    Leg Press
    260 kg x 12
    260 kg x 12
    260 kg x 12


    DB Hammer Curl
    17.5 kg x 10
    17.5 kg x 10
    17.5 kg x 10


    Face Pulls
    35 kg x 15
    35 kg x 15
    35 kg x 15



    Twinkcel fitness log
    3900x + 2080s CREW
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  21. #1581
    E-Stalker JiP's Avatar
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    Great job dude. Looks like you had 2-3 in the tank based on the vid.
    Powerlifting log: https://forum.bodybuilding.com/showthread.php?t=172662011&page=1
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  22. #1582
    Ruslting Jimmies JamesA1990's Avatar
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    Originally Posted by JiP View Post
    Great job dude. Looks like you had 2-3 in the tank based on the vid.
    Thanks a lot man, and for sure 1 more rep, possibly 2!
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  23. #1583
    Ruslting Jimmies JamesA1990's Avatar
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    6/2/20 Legs felt pretty fatigued from tuesdays lower body session + rugby on Wednesday, but my deadlift single absolutely flew and the rep work was very decent. Did some light upper body work, will attempt to bench in 2 days time to assess the pec


    Deadlift
    255 kg x 1 @ 8
    220 kg x 3
    220 kg x 3
    220 kg x 3
    220 kg x 3 @ 7


    DB Bench
    20 kg x 15
    20 kg x 15
    20 kg x 15


    Lat Pulldown
    75 kg x 12
    75 kg x 12



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  24. #1584
    Ruslting Jimmies JamesA1990's Avatar
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    8/2/20 Benching - the weight felt light but the pec felt iffy, easily fatigued is the best way to describe it



    Squat
    190 kg x 4
    195 kg x 4 @ 7
    195 kg x 4
    190 kg x 4 @ 8


    Bench
    120 kg x 3
    120 kg x 3
    125 kg x 3


    CG Bench (tng)
    110 kg x 6
    110 kg x 6
    110 kg x 6


    Seated Row
    100 kg x 8
    100 kg x 8
    100 kg x 8
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  25. #1585
    Ruslting Jimmies JamesA1990's Avatar
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    Qualifier 7 weeks out!


    Nationals 22 weeks out!
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  26. #1586
    Ruslting Jimmies JamesA1990's Avatar
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    New 4 week training block arrived


    Changes include:

    Leg press removed

    Split squats added

    All tng bench and bench varieties removed

    High rep squats back in

    More DB Bench added (now 2 days)

    Tempo bench added


    Interesting to note: only once in the next 4 weeks ill hit an rpe 8 single on squat and deadlift (week 4) and never for bench
    Last edited by JamesA1990; 02-10-2020 at 12:54 AM.
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  27. #1587
    Ruslting Jimmies JamesA1990's Avatar
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    10/2/10 Pleased with the pec, managed to do some benching. In a weird way it felt easy because im so recovered, but felt awkward because kind of lost my groove



    Bench
    140 kg x 1 @ 7
    125 kg x 5
    125 kg x 5
    127.5 kg x 5


    DB Bench
    30 kg x 12
    30 kg x 12
    30 kg x 12


    Ez Bar Curl
    27.5 kg x 15
    27.5 kg x 15
    27.5 kg x 15
    Last edited by JamesA1990; 02-10-2020 at 03:39 PM.
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  28. #1588
    Super straight crew JRMoore82's Avatar
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    How Jamie got his groove back
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  29. #1589
    Ruslting Jimmies JamesA1990's Avatar
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    Originally Posted by JRMoore82 View Post
    How Jamie got his groove back

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  30. #1590
    Ruslting Jimmies JamesA1990's Avatar
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    11/2/20 Good session. Really pleased with the speed on the single. Split squats proving very challenging even at low weight lmao


    Squat
    215 kg x 1 @ 7
    190 kg x 4
    190 kg x 4
    190 kg x 4 @ 6
    190 kg x 4 @ 7


    DB Split Squat
    15 kg x 12
    15 kg x 12
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