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gazareth's journal

Discussion in 'Fitness Journals' started by gazareth, Oct 7, 2013.

  1. gazareth

    gazareth Senior Member

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    Tuesday 28th August

    Coach bumped my training max from 200 to 210 after last week so everything is that much heavier now. :cry:

    A Squat

    3 x 147.5kg
    3 x 157.5
    5 x 3 x 172.5kg
    2 sets high bar, 3 low bar

    Every week my main movement is programmed as X sets of Y reps starting at weight Z, but adding weight if it it feels good. So today was 5 sets of 3 at 172.5+. It's the first week I haven't added any weight for a while. I've had a dodgy stomach for a few days (alcohol-related!) and felt pretty awful before going into the gym, so it felt like a win just to get the bare minimum work done. 172.5kg is my 3-rep max for high bar so to get two sets at that weight was a decent achievement for the day.

    Then dropped down for high bar sets:
    3 x 5 x 157.5kg

    B Good Morning
    3 x 10 x 110kg
    Did the first 2 sets low bar, let's see if my elbows hate me on Thursday... :scared:
     
  2. gazareth

    gazareth Senior Member

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    Thursday 30th August

    A 1-board press

    5 x 95kg
    3 x 105
    3 x 110
    3 x 112.5
    3 x 115
    All very comfortable.

    B Larsen press
    3 x 5 x 87.5kg

    C Close grip
    3 x 8 x 87.5kg

    D1 DB row
    2 x 20

    D2 DB curl
    2 x 20

    D3 Tricep extension
    2 x 20
     
  3. gazareth

    gazareth Senior Member

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    Friday 31st August

    A Deficit DL

    1 x 2 x 182.5kg
    4 x 2 x 187.5kg
    All hook grip. Wore tape for first 4 sets.

    B Paused DL
    3 x 4 x 165kg (straps)

    C Row
    3 x 6 x 85kg

    --

    Weighed 95.3kg yesterday, although I was pretty bloated from a bread-heavy day on Saturday. I've a heavy week of training coming up, with doubles on everything. Fun times ahead...
     
    dejavued likes this.
  4. gazareth

    gazareth Senior Member

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    Monday 3rd September

    A Squat

    High bar
    3 x 147.5kg
    3 x 160

    Low bar
    2 x 180kg
    2 x 185
    2 x 190
    2 x 195 (PB)

    B Paused squat
    4 x 4 x 157.5kg (high bar)

    C Box squat 16"
    3 x 5 x 135kg (high bar)
     
  5. gazareth

    gazareth Senior Member

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    Wednesday 5th September

    A Bench press

    5 x 95kg
    2 x 105
    2 x 112.5
    2 x 115 (PB)
    2 x 110

    B Paused Larsen press
    2 x 4 x 95kg
    2 x 4 x 92.5

    C Close grip bench press
    3 x 6 x 90kg

    D1 Lat pulldown
    4 x 12

    D2 Cable curl
    5 x 25

    D3 Cable tricep extensions
    4 x 25
     
    dejavued likes this.
  6. gazareth

    gazareth Senior Member

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    Saturday 8th September

    A Deadlift

    3 x 170kg
    2 x 182.5
    2 x 195
    2 x 202.5
    2 x 200
    2 x 200 (straps)

    B Deficit DL

    4 x 2 x 170kg (straps)

    C1 Row

    8 x 80, 85, 90, 85kg

    C2 DB pinch

    4 x 15 secs/side

    C3 1-arm BB hold

    4 x 15 secs/side

    C4 Plank

    4 x 20 secs
     
  7. gazareth

    gazareth Senior Member

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    Monday 10th September

    A Squat

    All high bar tonight

    3 x 147.5kg
    3 x 157.5
    3 x 167.5
    3 x 175
    3 x 180
    3 x 182.5 (PB)
    3 x 182.5

    B Paused squat
    4 x 3 x 162.5kg

    C Good morning
    3 x 10 x 105kg
     
    macdiver likes this.
  8. gazareth

    gazareth Senior Member

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    Bodyweight today 96.8kg (!). Waist 38.5". For comparison, in late January I was under 92kg and my waist was 37.5". This indicates I've added a decent amount of muscle, probably in my upper body given how I look in the mirror.

    --

    Wednesday 12th September

    A Bench press

    1 x 5 x 92.5kg
    1 x 4 x 100
    3 x 4 x 105
    Felt a little heavy today but the 105 sets moved well enough, the last set was probably the best.

    B Paused close grip
    4 x 4 x 92.5kg

    C Spoto press
    3 x 8 x 85kg
    Haven't done these before. Interesting feeling.

    D1 DB row
    5 x 20 x 20kg

    D2 DB tricep extension
    5 x 20 x 17.5kg

    D3 DB curl
    3 x 20 x 8kg
    2 x 20 x 7kg
     
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  9. gazareth

    gazareth Senior Member

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    Friday 14th September

    A Deficit DL

    3 x 170kg
    2 x 182.5
    2 x 192.5
    2 x 200
    2 x 200 (straps)

    B Paused DL
    4 x 3 x 170kg (straps)

    C RDL
    3 x 6 x 125kg (straps)
     
  10. gazareth

    gazareth Senior Member

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    Monday 17th September

    A Squat

    High bar
    3 x 147.5kg
    3 x 160

    Low bar
    2 x 180kg
    2 x 190
    2 x 200 (PB)
    2 x 202.5 (PB)

    High bar
    3 x 5 x 147.5kg

    B Paused squat
    3 x 4 x 147.5kg
     
  11. gazareth

    gazareth Senior Member

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    28th October meet goals
    1. Go 9/9 for the first time (I've compete 5 times and gone 8/9 three times, 7/9 twice)
    2. Set a PB total (my lifetime total PB is 535kg)
    3. Bench press 120kg
    4. Deadlift 227.5kg (500 lbs)
    I set these goals a while ago and I haven't changed them. I'm in a position where I can get close to a PB total on second attempts (e.g. 200 + 115 + 215 = 530). Based on how training is going, 210 + 120 + 230 = 560 shouldn't be out of the question. I've benched 120 in training and pulled 227.5kg (with straps) so both of those should be achievable on the day. 9 from 9 will probably be the hardest, it only takes one slightly misjudged attempt selection or a technical error and you're done.

    I weighed 97.2kg this morning. I've not really been tracking what I eat since March, and until a few weeks ago I seemed to be holding stable between 94 and 95kg. A couple of weeks ago I seem to have grown some muscle overnight and have weighed over 96kg every time I've weighed myself in the past few weeks. Making 93kg for this competition is probably not wise given that it may compromise my main goals, and I am not likely to hit 570 (English QT) or 600 (British QT) at this competition anyway.
     
  12. gazareth

    gazareth Senior Member

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    Wednesday 19th September

    A Bench press

    5 x 92.5kg
    3 x 105
    3 x 110
    3 x 112.5 (PB)
    3 x 107.5 (all paused)

    B 1-board press
    3 x 3 x 100kg

    C Close grip BP
    3 x 6 x 87.5kg

    D1 Lat pulldown
    4 x 12

    D2 Cable curl
    5 x 12

    D3 Cable tricep extension
    5 x 12

    D4 Side plank
    4 x 20 secs/side
     
  13. macdiver

    macdiver Well-Known Member
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    What is your body fat %? If it is over 12 % you might be able to make 93 kg without loosing strength. Depending on when in October your meet is, you might not have the time to do it though.
     
  14. gazareth

    gazareth Senior Member

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    Well over 20%. The meet is on 28th October (37 days). It's definitely possible, but there also isn't really any point in risking it this time. If I was looking likely to total 600+ I'd definitely be talking about cutting.
     
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