im going to deadlift 300 kg lol

[JamesA1990]

3/12/19 Felt like poo poo. Hopefully bounce back fast!


Squat
210 kg x 1
180 kg x 2
180 kg x 2
180 kg x 2

[JamesA1990]

Meet Prep Recap


Best lifts from this comeback training cycle

Squat: 225 kg @ 8.5
Bench: 155 kg @ 8.5
Dead: 260 kg @ 9
Total: 640 kg / 1,411 lb

[JamesA1990]

Joey's recommendation for numbers


Squat: 210 / 222 / 230-235
Bench: 140 / 147 / 155 (I told him i would be content with 155 bench)
Dead: 242 / 257 / 270
Total: 655-660 kg / 1,444 - 1455


This meet wasn't supposed to break any PR's (and it wont) but will get me quite close and well within striking distance to break them next time. Really good base to work with if i can achieve this, then the real training will begin.

[JamesA1990]

5/12/19 Final session done. Had to go in at 9pm and felt quite tired and weak, but hopefully thats the peak working, right?. Quite a relief to be done. 19 weeks training is over, time to execute



Squat
180 kg x 1
180 kg x 1
180 kg x 1


Bench
130 kg x 1
130 kg x 1
130 kg x 1
130 kg x 1

[NomadicApe]

awesome stuff. Smash it on meet day.

[JamesA1990]

awesome stuff. Smash it on meet day.

Thanks man!

[JamesA1990]

Comp Day Recap


Stuck to the plan and it went perfectly. 9/9, had fun and not injured. No PB's but all within striking distance for next time for sure. Super happy with how fast i've regained strength, in 19 weeks i went from a non lifting twink starting at absolute zero to 96% of my best. Great platform to train now for the next one, date TBC but hopefully around 16 weeks


Squat 210 / 223 / 230. Only 5 kg off my best meet squat at this body weight!

Bench 142 / 150 / 155. Only 2.5 kg off my best meet bench at this body weight!

Deadlift 242 / 257 / 270. 20 kg off my best meet deadlift, but still the most i've deadlifted in over 2 years!


Total: 655 kg / 1,444 lbs
Bodyweight 104.2 kg

[FurtadoZ9]

I almost dyel but u totaled more than 1400 so yes, ydel.

[JamesA1990]

I almost dyel but u totaled more than 1400 so yes, ydel.

Next stop 1500 mayne

[JamesA1990]

11/12/19 Took 2 days off, just gonna mess around this week then go back to a new block next week. That said, ill be keeping things pretty standard


Bench
100 kg x 9
100 kg x 9
100 kg x 9


Lat Pulldown
60 kg x 15
60 kg x 15
60 kg x 12


DB Shoulder Press
22.5 kg x 12
22.5 kg x 10
22.5 kg x 8

[JamesA1990]

Told Joey i wanted to give heeled shoes another try, he asked for a reason i thought there was potential with that

Gave him a thousand word comprehensive scientific analysis of why and he said nah

Lmaooo going to get out of these Adidas Superstars tho and into some true flat wrestling shoes

[JamesA1990]

12/12/19 Went back to my old completely flat wrestling shoes, widened stance a bit and pointed toes out and goodness it looks and feels good. Did some pain free split squats too so ill let Joey know and they might be back in the program


Squat
200 kg x 1
160 kg x 8
160 kg x 8
160 kg x 8


DB Split Squats
12.5 kg x 12

[JamesA1990]

14/12/19 Overshot the single cos everyone at the gym was maxing out lol


Bench
150 kg x 1 @ 9
120 kg x 5
120 kg x 5
120 kg x 5


DB Bench
32.5 kg x 12
32.5 kg x 12
32.5 kg x 12


DB Hammer Curl
15 kg x 10
15 kg x 10
15 kg x 10


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

[JamesA1990]

The dust has settled from the meet and committed to another 12 week block of programming with Joey (13 technically cos he owes me 1 week)

Next comp is either 14 or 15 weeks away (late March) date is TBC then around 13 weeks after that is Nationals which is a big goal of mine as ive never qualified before

[JamesA1990]

16/12/19



Bench
140 kg x 1 @ 7
110 kg x 8
110 kg x 8
110 kg x 8


CG Bench (paused)
100 kg x 8
100 kg x 8


Seated Row
70 kg x 12
70 kg x 12
70 kg x 12


Ez Bar Curl
27.5 kg x 12
27.5 kg x 12
27.5 kg x 12


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

[JamesA1990]

17/12/19


Squat
205 kg x 1 @ 6.5
165 kg x 6
165 kg x 6
165 kg x 6 @ 6


Leg Press (single leg)
105 kg x 15
105 kg x 15
105 kg x 15

[JamesA1990]

19/12/19 Trialled a new deadlift set up, much more controlled. Think I could train this to find the optimal starting position and could benefit me in the long run. It sacrifices the speed off the floor but should help with making lock out easier. Will see what Joey thinks. Instead of this hyperventilation grip n rip thing ive done for years (and served me well) I can never replicate it for reps, so i can never actually train it. How heavy i could deadlift just seemed to come down to how much i committed to my back snap style. Might be silly changing things up on my best lift but i think this could be the right move, just feels weird atm, especially taking my breath and brace at the bottom rather than while standing



Deadlift
220 kg x 1 @ 7
180 kg x 4
180 kg x 4
180 kg x 4 @ 6


Bench
120 kg x 5
125 kg x 5
125 kg x 5 @ 7


Lat Pulldown
65 kg x 15
65 kg x 15
65 kg x 12

[JamesA1990]

21/12/19


SSB Squat
130 kg x 6
150 kg x 5
135 kg x 6


Bench
120 kg x 4
120 kg x 4
120 kg x 4
120 kg x 7 @ 9.5


Incline DB Bench
35 kg x 12
35 kg x 12
35 kg x 12


DB RDL
25 kg x 10
30 kg x 10
35 kg x 10

[JamesA1990]

23/12/19 Really strong and fast bench single and some good volume work too


Bench
147.5 kg x 1 @ 7
115 kg x 8
115 kg x 8
110 kg x 8 @ 6


DB Row
35 kg x 12
35 kg x 12
35 kg x 12


Ez Bar Curl
30 kg x 12
30 kg x 12
30 kg x 10


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

[FurtadoZ9]

I just find it funny how u think a 3 pl8 bench is rpe 7 lol nice e stat

[JamesA1990]

I just find it funny how u think a 3 pl8 bench is rpe 7 lol nice e stat

[JamesA1990]

24/12/19 Squats moving well, really happy with the backdown work


Squat
210 kg x 1 @ 7
170 kg x 7
170 kg x 7
170 kg x 7 @ 7


Leg Press (single leg)
115 kg x 15
115 kg x 15
115 kg x 15

[JamesA1990]

26/12/19 Strained my stomach muscle somehow, maybe in the bedroom (srs) but it made bracing a bit weak. Its not the same deep ab pain that haunts me from the past, this just seems surface level


Deadlift
230 kg x 1 @ 7
180 kg x 6
180 kg x 6
180 kg x 6 @ 6


Bench
120 kg x 6
120 kg x 6
120 kg x 6 @ 7


CG Bench (paused)
100 kg x 9
100 kg x 9
90 kg x 9


Lat Pulldown
67.5 kg x 15
67.5 kg x 15
67.5 kg x 15

[JamesA1990]

30/12/19 Went on a road trip holiday, had a good few days off but obviously missed some sessions, then drove over 4 hours to the gym (had my stuff with me). Very average but gotta get it done


Bench
147.5 kg x 1 @ 8 (lift off from hell)
110 kg x 8
110 kg x 8
110 kg x 8 @ 7


DB Row
35 kg x 10
35 kg x 10
35 kg x 10


Ez Bar Curl
37.5 kg x 10
37.5 kg x 10
37.5 kg x 10

[JamesA1990]

31/12/19 Those extra days off must have done wonders for my lower body recovery, squatted 180 kg for 8!!! Think that equals my best ever set of 8, but this time it wasnt an rpe 10.1 grind out of my ass. Stoked to round out the year with a new PR


Squat
210 kg x 1 @ 7
180 kg x 8 @ 8.5 (PR!!)
170 kg x 7
170 kg x 7


Leg Press (single leg)
115 kg x 12
115 kg x 12
115 kg x 12

[JamesA1990]

2/1/20 Concerning how much having to do a self lift out on bench affects me. Pretty eh session, likely still recovering from the big nye party i had


Deadlift
235 kg x 1 @ 7.5
190 kg x 6
190 kg x 6
190 kg x 6


Bench
122.5 kg x 6
115 kg x 6
115 kg x 6


CG Bench (tng)
105 kg x 8
100 kg x 8
100 kg x 8


Lat Pulldown
75 kg x 12
75 kg x 12
75 kg x 12

[JamesA1990]

4/1/20 Felt strong today



SSB Squat
155 kg x 5
165 kg x 5
165 kg x 5
165 kg x 5 @ 7


Bench
130 kg x 4
130 kg x 4
130 kg x 4 @ 8.5
125 kg x 4 @ 8


Incline DB Bench
37.5 kg x 10
37.5 kg x 10
37.5 kg x 10


DB RDL
50 kg x 8
50 kg x 8
50 kg x 8

[JamesA1990]

6/1/20 Got another lift off from hell on the single but ehhh. The rep work was pretty solid tho. Best sets of 8 i've done since the return too


Bench
150 kg x 1 @ 8.5
120 kg x 8
120 kg x 8
120 kg x 8 @ 8


DB Row
40 kg x 10
40 kg x 10
40 kg x 10


Ez Curl
27.5 kg x 10
27.5 kg x 10
27.5 kg x 10


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

[JamesA1990]

7/1/20 Hurt my ab today. The old injury. Mind swelled with feelings of this lifting thing is over for me. Took some deep breaths and unracked all the weight. Left it there and will try again tomorrow. A bit more optimistic now and less doom n gloom


Squat
180 kg x 1
180 kg x 1

[JamesA1990]

8/1/20 Bounced back well today, squatted a nice 220 but knee was a little tender so couldn't push the volume work


Squat
220 kg x 1 @ 8.5
185 kg x 6
185 kg x 5