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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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    Monday 7th January

    A Squat

    High bar
    5 x 160kg
    5 x 170
    5 x 175
    Low bar
    5 x 170

    B High bar pause squat
    4 x 4 x 147.5kg

    C Box squat
    3 x 10 x 132.5kg

    D Plank
    3 x 45 secs
     
  2. gazareth

    gazareth Senior Member

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    Wednesday 9th January

    A Block pull

    4 x 4 x 167.5kg (straps)


    B Bench press
    4 x 95kg
    4 x 102.5
    4 x 107.5 (PB)
    4 x 110 (PB)
    4 x 112.5 (PB)


    C RDL
    3 x 10 x 115kg (straps)


    D Push-ups
    3 x AMRAP: 45, 35, 35


    E1 DB tricep extension
    5 x 12

    E2 DB curl
    5 x 12


    F1 DB fly
    4 x 15

    F2 Ab wheel
    3 x 6 from knees

    --

    98.5kg yesterday, 99.0kg today.
     
  3. gazareth

    gazareth Senior Member

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    Friday 11th January


    A1 Floor press

    4 x 6 x 85kg

    A2 SSB pause squat
    5 x 4 x 143.5kg


    B1 Spoto press
    3 x 5 x 85kg

    B2 SSB tempo squat
    5,1,3
    3 x 4 x 131kg


    C1 Deadbugs
    4 x 10

    C2 DB tricep extension
    4 x 20

    C3 DB hammer curl
    4 x 10


    --


    Saturday 12th January


    A Deadlift

    Hook grip, reset:
    4 x 175kg
    4 x 185
    4 x 190
    Straps, touch & go:
    4 x 190
    4 x 190


    B DB bench press
    100 reps in AFSAP
    20kg DBs
    55, 45


    C1 Row
    2 x 6 x 110kg
    2 x 6 x 115

    C2 Bumper pinch
    4 x 15 secs/hand

    C3 1-arm BB hold
    4 x 15 secs/side

    --

    97.9kg today
     
  4. gazareth

    gazareth Senior Member

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    Monday 14th January

    A High bar squat
    4 x 165kg
    4 x 170
    4 x 175
    4 x 180
    4 x 170


    B High bar tempo squat
    5,1,3
    3 x 4 x 155kg


    C High bar pause squat
    3 x 5 x 155kg


    D1 Plank
    3 x 30 secs

    D2 Lunge
    3 x 10/leg x BWT
     
  5. gazareth

    gazareth Senior Member

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    Tuesday 15th January

    A Deadlift to the knee (straps)

    4 x 3 x 175kg


    B Bench press

    2 x 102.5kg
    2 x 110
    2 x 115
    2 x 120 (paused both reps) (PB)


    C Paused deadlift (straps)
    3 x 4 x 167.5kg touch & go


    D Lat pulldown
    4 x 10

    --

    97.6kg today.
     
  6. gazareth

    gazareth Senior Member

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    Thursday 17th January


    A Spoto press

    4 x 5 x 95kg


    B SSB squat
    5 x 4 x 153.5kg


    C Floor press
    3 x 5 x 92.5kg


    D Pause SSB squat
    3 x 4 x 141kg


    E Hanging leg raise
    4 x 10

    --

    97.5kg today
     
  7. gazareth

    gazareth Senior Member

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    Saturday 19th January


    A Deficit DL

    All hook grip
    3 x 180kg
    3 x 190
    6 x 200 (huge PB)


    B DB bench
    100 reps in AFSAP
    45, 35, 20 with 20kg


    C1 Row
    4 x 5 (2 or 3 sets with 110kg IIRC)

    C2 DB pinch
    4 x 15 secs/hand

    C3 1-arm hold
    4 x 15 secs/side

    --

    97.0kg today.
     
  8. gazareth

    gazareth Senior Member

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    Monday 21st January

    High bar squat

    3 x 170kg
    3 x 175
    3 x 180
    3 x 185 (PB)
    3 x 180

    Pause squat
    3 x 3 x 155kg

    Box squat
    3 x 8 x 115kg

    --

    96.8kg today.
     
  9. gazareth

    gazareth Senior Member

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    Tuesday 22nd January


    A Bench press

    1 x 102.5kg
    1 x 110
    1 x 115
    1 x 120
    1 x 125 (PB)


    B RDL
    3 x 10 x 120kg (straps)


    C Push-ups
    4 x AMRAP: 50, 35, 35, 30


    D1 DB tricep extension
    4 x 10

    D2 DB fly
    4 x 12

    D3 Ab wheel
    4 x 6

    --

    96.3kg today
     
  10. gazareth

    gazareth Senior Member

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    Thursday 24th January

    A1 Spoto press

    4 x 2 x 100kg

    A2 GCB squat
    5 x 3 x 155kg


    B GCB good morning
    3 x 8 x 100kg


    C1 Deadbugs
    4 x some

    C2 DB tricep extension
    4 x 20

    C3 DB hammer curl
    4 x 10
     
  11. gazareth

    gazareth Senior Member

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    Saturday 26th January

    A Block pull

    Straps for all sets
    4 x 190kg
    4 x 205
    4 x 212.5
    4 x 220

    B DB bench press
    100 reps in AFSAP
    20kg DBs
    60, 40

    C1 Row
    4 x 6: 112.5kg, 115, 115, 115

    C2 Bumper pinch
    4 x 15 secs/hand

    C3 1-arm hold
    4 x 15 secs/side

    --

    96.0kg this morning.
     
  12. gazareth

    gazareth Senior Member

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    Monday 28th Jan

    A Squat

    All high bar
    2 x 180kg
    2 x 190 (PB)
    2 x 202.5 (PB)
    2 x 207.5 (PB)

    B Tempo squat
    5,1,3
    3 x 3 x 155kg

    C Good Morning
    2 x 10 x 110kg
    1 x 6 x 110 - felt a bit of a knee twinge so I stopped
     
  13. gazareth

    gazareth Senior Member

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    Tuesday 29th Jan

    A Deadlift to the knee

    3 x 4 x 165kg (straps)


    B Paused bench press
    1 x 102.5kg
    1 x 110
    1 x 115
    1 x 120
    1 x 120


    C Paused deadlift
    3 x 2 x 165kg (hook grip)


    D Lat pulldown
    4 x 12


    E1 Tricep pushdowns
    4 x 10

    E2 Cable curl
    4 x 10

    --

    95.9kg today.
     
  14. gazareth

    gazareth Senior Member

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    31st January 2019

    A1 Close grip 1-board press

    4 x 4 x 95kg

    A2 SSB squat
    5 x 4 x 148.5kg


    B Paused SSB squat
    4 x 2 x 136kg


    C1 Hanging leg raise
    4 x 10

    C2 Push-ups
    4 x AMRAP: 45, 30, 30, 20


    D DB row
    1 x 10/side x 25kg
    3 x 10/side x 27.5kg

    --

    95.8kg today.
     
  15. gazareth

    gazareth Senior Member

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    Deload week!!

    Monday 4th February

    A Squat

    4 x 1 x 140kg

    B Good Morning
    3 x 8 x 110kg

    C1 DB step-up
    2 x 8 x 15kg per hand

    C2 Plank
    2 x 45 secs

    C3 DB curl
    2 x 10 x 17.5kg per hand

    D Assault bike
    10 mins, 54 cals

    --

    95.5kg yesterday, 95.9kg today. I'm competing on Saturday, but doing bench press only, just for a bit of fun basically. Hoping to hit 127.5kg on my third attempt.
     
  16. gazareth

    gazareth Senior Member

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    Tuesday 5th February

    A Bench press

    3 x 1 x 90kg

    B Push-ups
    2 x AMRAP: 50, 40

    C1 DB tricep extension
    2 x 10 x 30kg

    C2 DB flyes
    2 x 12 x 10kg

    D Assault bike
    10 mins, 50 calories

    --

    95.6kg today.
     
  17. gazareth

    gazareth Senior Member

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    Thursday 6th February

    A Deadlift

    5 x 1 x 165kg hook grip

    B1 Row
    3 x 10 x 100kg straps

    B2 Bumper pinch
    3 x 15 secs/hand x 15kg

    B3 1-arm hold
    3 x 15 secs/side x 42.5kg

    --

    95.3kg bodyweight today.
     
  18. gazareth

    gazareth Senior Member

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    Saturday 9th February - South Midlands Powerlifting Bitesize #1 competition - Gosport, UK

    As I'm not going to compete in a full power competition again until later this year, I decided it would be fun to enter a competition and do bench press only. It's always nice to get platform practice, and who doesn't like maxing out their bench press?

    Bench training has been going really well recently, even as I've lost bodyweight in the new year. For reference, my competition PB in a full power competition is 120kg, set on 28th October last year. During my prep for this competition, I benched that for a double (paused), and took it for a single three times; it ended up being my opener on the day. I also hit 125kg for a single in the gym 3 weeks out.

    My weight has fluctuated a lot over the last 15 months or so. From 97kg ish in November 2017, to 91.3kg in January 2018, back up to 97.3kg at my last competition in October, and 100.6kg on 2nd January, it's now back down to 93.9kg as of this morning! I weighed in at home at 95.0 on competition day, ate breakfast and then drove to the venue where I weighed in at 96.0kg with a belly fully of liquid and food.

    As it was a full power competition, I had wait around for a long time before it was even time to warm-up. I weighed in at about 9.45am, and was in the warm-up room at around 1.30pm. I took my first attempt just after 2pm.

    --

    First attempt - 120kg - good lift
    I'm rubbish at judging how well my bench is moving without watching video back, and my last couple of warm-ups didn't feel quite as snappy as I would have hoped, so even bearing that in mind this opener moved really comfortably on the platform.

    Second attempt - 125kg - good lift
    My coach had given me a set attempt plan of 120-125-127.5 for the day. After the first attempt moved so quickly, I was toying with the idea of going for 130 on my third. However, if my first moved faster than expected, my second moved slower than expected, and I had to fight through a minor sticking point about half way up. I also clanged against the rack at the top but managed to stay in control of the bar to finish the lift without problems.

    Third attempt - 127.5kg - no lift
    I'm not really sure what went wrong, but I felt nice and tight as I brought the bar down to my chest. I got the press command but as I started to drive off my chest I felt the bar move back towards my face more than I expected, and I was quickly in a position where I felt like I had zero leverage to keep the bar moving. I failed the lift barely an inch off my chest and the spotters had to save me from dropping the bar on my teeth. It was a bit of a damp squib in the end!

    --

    It was good to hit a competition PB, but I have to take it with a pinch of salt as I got this without having to do a max effort squat beforehand. I'd feel a bit better about the day if I'd have hit my third, but it is what it is. I'm now focusing on continuing my weight cut in the short-term and will be building back up for a full power competition later in the year, hopefully June.
     
  19. gazareth

    gazareth Senior Member

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    Monday 11th February

    A Squat


    High bar
    5 x 165kg
    5 x 170

    Low bar
    5 x 175
    5 x 170
    5 x 170


    B Paused high bar squat
    4 x 5 x 155kg


    C Tempo high bar squat
    5-1-3
    3 x 4 x 147.5kg

    --

    Bodyweight 93.9kg yesterday, 94.4kg today.
     
  20. gazareth

    gazareth Senior Member

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    Tuesday 12th February

    A Pause deadlift

    4 x 4 x 175kg (straps)

    B Bench press
    1 x 10 x 70kg
    3 x 10 x 80kg

    C RDL
    3 x 10 x 125kg (straps)

    D Lat pulldown
    4 x 8

    E Cable bis & tris
    4 x 10 each

    --

    94.1kg this morning
     

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