I seen you at the bar on Friday night - Ouroboro_s

I think I might be close to that with some breaks.
Its pretty cool

Happy Anniversary! Gray is the new blonde :grin:
I just think some of us are not made to bench :frowning: That’s been some awesome progress!
Looking foward to hearing about your up coming meet.

Thanks very much. I feel like I could bench better if I could figure it out. My best gym bench was 130 at 122 bw but I have never duplicated that in a meet. Once you compete, only platform numbers count :slight_smile:

I think you’re right. There’s been a lot of changes. I’m pretty sure I made 3/4 of my posts in the first year or two and dropped off quite a bit after that. It’s a bit dreary now tbh.

Week 11 Day 2

Squat
45-10
135-2x5
150-4x5

Paused bench
45-10
95-3
105-2
110-4x2
50kg (110 lbs is my typical opener so all is good there)

Ring leg raises
3x15

Plate raises
25-3x15

RH
130-50

Week 1 Day 3

Sumo deadlift
135-2x5
225-2
245-5x2 threw the belt on for the last set because my lower back was feeling tweaky

DB rows
77-3x10/side

SSB box squats
50-5
120-5
150-4x4

Ring push ups
3x15

RH
130-55

bw this morning 122.5. Three weeks to the meet.

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Week 12 - Day 1

Squat
45-10
135-2x3
185-2
200-2x3
215-2x2
190-2x3
All beltless.

This is one of the sets at 215. Squats are seriously feeling really solid right now. I feel like I have a competition squat PR in the cards for this meet.

Swiss bar bench
50-5
85-3x5
85-10

Reverse Hyper
220-30
240-30
250-30

Pull overs
37-3x12

Back to ruminating on squats… I wonder if it’s the reverse hyper. It’s the only real change I can think of. My weight isn’t going up. It’s still around 57kg.

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Yay! That sounds fantastic! You got this!

Just an observation but I think the reverse hypers may help because watching the video it looks like you butt gets a little high and your upper body catches up.

You’re right. That’s something I’ve always had to fight with. It’s gotten better over time but because of my long femurs and the forward lean it causes, it continues to be a battle particularly when I’m tired.

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Week 12 Day 2

Squat
45-10
135-2x5
155-4x4

Paused Bench
45-10
95-3
105-2
115-1 (This was hard and difficult to set up. My elbows and shoulders sounded like a bowl of rice crispies)
105-3
95-7
drop sets felt a lot better, cleaner

Ring leg raises
2x15
1-10 added 5lb ankle weights

Plate raises
25-3x15

Reverse Hyper
70-20
I tried these slow and controlled with minimal swing.

Wednesday training days usually leave me cold. It’s my least favourite. maybe because it’s bench focus.

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Week 12 - Day 3

Sumo Deadlift
135-2x5
225-2
255-1
270-2

BB Row
95-3x10

SSB squat
50-5
140-5
155-5x3

Ring push ups
3x16

RH
130-60

My knees are aching me. They have been for about a month and I can’t figure out why. I don’t know that I’m doing anything differently but I’m feeling tentative on deadlift because of the pressure.

Sorry to hear about your knees. Hope you can get figured in time for your meet. RHs maybe? You have been hitting those pretty hard.

I was thinking the same thing regarding the reverse hyper. I’m backing off them from now (Tuesday) to the meet, so if it’s that, I should be able to tell.

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Week 13 - Day 1 (Monday night)

Squat
45-10
135-2x3
165-2
195-1
215-1 add belt
225-1
237.5-1

The last two are likely my squat opener and second attempt.

Swiss bar bench
50-10
90-3x5
90-11

Reverse Hyper
220-30
240-30
260-30

That’s all…

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Week 13 day 2 (Wednesday night - I got busy)

Squat
45-10
135-2x5
155-4x4

Paused bench
45-10
97.5-3
105-2
115-2x1 these felt much better than last week
102.5, 2, 3

Ring leg raise with ankle weights
3x10

Band pull aparts
3x30

I’ve been busy at work. I talked my boss into purchasing estimating and take-off software. I’ve been doing my job for 13 years and have always done the take-offs manually and kind of preferred it. However, in the past 6 years we’ve spent $20,000 print blue prints. If I can do them from pdf’s it will save a ton of money. I’ve been enjoying testing the system and building it for our needs. Things are a bit slow with it now as I’m having to switch my thinking but I have no doubt it will be worth it.

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Week 13 Day 3 (Last Friday)

I’ve been lazy about posting
Conventional deadlift
135-2x5
205-2x5

Bent over rows
95-3x10

SSB Squat
50-5
125-3x5
125-10

Ring push ups
3x16

Week 14 - pre-meet deload

Squat
45-10
135-2x5
165-3x3

Walk out with 275

Paused bench
45-10
95-3x3

I’ve already hit my target weight of 123…mostly due to a cold I caught. I think I blew out 2 lbs of snot. Fortunately my strength seems fine. It would be a different story if it were a race of some variety.

Good luck tomorrow!!!

Thanks. It looks good for making 56kg since I was 55.3 this morning. Hopefully the cold won’t have a significant impact.

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Good luck.