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  • Monday 14-Jan-2019
    Another evening at Rucci's Gym. God, it's so much nicer than training in my back room.

    Squat
    155 x 1, 160 x 1, 147.5 x 3 x 2
    Homing in on my opener. Probably a touch lighter than this one, just to make sure I get some runs on the board:


    Bench press TnG
    97.5 x 1, 102.5 x 1, 90 x 3 x 2
    These felt really heavy tonight; the top set was a total grind to lock out.

    Bench press 2ct pause
    70 x 4, 75 x 4, 80 x 4, 77.5 x 4
    My elbows felt a little sore tonight after the TnG bench, so I ran these a little lighter.

    GPP: rowing machine 25 min
    Triceps pressdown: 30 x 12 x 5
    Bicep curls: 20 x 12 x 5
    Last edited by ropable; 01-16-2019, 07:10 AM.

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    • Wednesday 16-Jan-2019
      Daytime training session, for a change.

      Deadlift
      182.5 x 1, 190 x 1, 165 x 4 x 2
      Top single went up nicely. 200 is gonna go.


      Bench press
      95 x 1, 100 x 0 (fail), 95 x 1, 90 x 2 (fail), 87.5 x 3 x 2
      In contrast to deadlift, bench press went badly today. I pressed 102.5 on Monday (albeit TnG), but 100 today just stopped dead about 5 cm off my chest. It's a funny old sport, sometimes. Non-failure top single:


      Squat 2ct pause
      120 x 4, 125 x 4, 130 x 4, 125 x 4
      Getting more time in the big monolift, today.

      GPP: rowing machine 25 min
      Triceps press: ~27 x 12 x 5
      Seated rowing machine thingo: 40 x 12 x 5
      Bicep curls: 20 x 12 x 5

      Comment


      • Friday 18-Jan-2019

        Pin squat
        140 x 1, 130 x 3

        Pin bench
        90 x 1, 85 x 3
        Continuing the theme of last session, bench felt extremely heavy tonight. My elbows were very sore, even with this small volume. Obviously, going bouldering yesterday affected my recovery and I probably need to cut that out for the next few weeks.

        Deadlift 5cm deficit
        145 x 4, 150 x 4, 155 x 4, 147.5 x 4 x 2

        Comment


        • Monday 21-Jan-2019
          I went a little off-script tonight. Last week, TnG bench followed immediately by 2-count bench beat the crap out of my elbows. I decided to swap in conventional bench and deadlift in about the same rep scheme. It's an emerging strategy

          Squat
          157.5 x 1, 165 x 1, 152.5 x 1, 150 x 1, 147.5 x 1
          Technique wasn't my finest-ever tonight, so I stepped the weight down gradually.

          Bench press
          95 x 1, 100 x 0 (fail), 90 x 3, 85 x 3 x 2
          Frustratingly, 100 kg stopped dead just off the chest again tonight.

          Deadlift
          185 x 1, 190 x 1, 155 x 3 x 3

          Comment


          • Wednesday 23-Jan-2019
            I'm continuing to adapt the 12WS program slightly to account for having to peak a week earlier. I don't think that I'm doing anything too silly; the main lifts and close variations only.

            Deadlift 5cm deficit
            145 x 4, 150 x 4, 155 x 4, 147.5 x 4 x 2

            Bench press
            92.5 x 1, 95 x 1, 87.5 x 3 x 2, 85 x 3
            Ashamed of Monday's effort, I decided to redo conventional bench press tonight. Strength was about the same, so at least I know where I'm at in terms of selecting an opener.

            Squat 2ct pause
            120 x 4, 125 x 4, 130 x 4, 125 x 4

            Comment


            • Friday 25-Jan-2019

              Squat
              155 x 1, 165 x 1, 150 x 3 x 3

              The top single was definitely not the most aesthetic squat ever. When it gets very heavy, I have a tendency to shoot my hips back when coming out of the bottom. Something to improve:


              Bench press 2ct pause
              70 x 4, 75 x 4, 80 x 4, 75 x 4

              Deadlift 2ct pause
              130 x 4, 135 x 4, 140 x 4 x 2

              Comment


              • Monday 28-Jan-2019
                Week 12 of this program, and one week out from the competition. This week is for tapering, getting comfortable with the weights I will try for my 1st & 2nd attempts, and staying healthy. I plan to run more-or-less the last three days of the "Advanced Slow" peaking template.

                Squat
                155 x 1 @8, 1 x 165 @9, 150 x 2 x 2 @8.5
                I'm really familiar with how these top two weights feel now. 165 is still not the prettiest of reps, but I'm 90% sure that I could lift it for a double at this point.

                Bench press
                90 x 1 @8, 95 x 1 @9, 85 x 2 x 2 @8.5
                I'm disappointed that bench doesn't feel like it's improved for me as much at the other lifts, notwithstanding the extra BP volume I've done these past three months. On the other hand my shoulders are fine, my elbows are fine, and I am a little stronger. Win!

                Deadlift
                180 x 1 @8, 190 x 1 @9, 170 x 2 x 2 @8.5
                Again, very familiar with these top set weights now. Heavy as hell, but straightforward (which makes no sense).

                Comment


                • Thursday 31-Jan-2019
                  A day late due to unexpected Life, this session is a nice end to the taper. Comp is on Sunday. Getting nervous.

                  Squat
                  155 x 1, 150 x 3, 142.5 x 3
                  This weight is an honest @8 right now, but I'm going to nominate 150 to open on Sunday. I anticipate being nervous, and it seems sensible to open with a really straightforward lift.

                  Bench press
                  90 x 1, 85 x 3, 82.5 x 3
                  This felt easier than on Monday. Lower than I wanted but probably a good opener, cos BP has been all over the place.

                  Deadlift
                  185 x 1, 175 x 3, 165 x 3
                  180 would probably be a smarter opener (with the dream run being 190 then 200). A man can but hope.
                  Last edited by ropable; 02-03-2019, 11:15 PM.

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                  • Sunday 3-Feb-2019

                    Meet report: Rucci's February 2019 Novice Competition. Alas, the livestream is already no longer available on YT due to a Sony Music takedown notice. If I'd thought of it, I would have set up an offline capture. All that remains online is the score sheet. So I've no video or pictures for posterity

                    On the upside, the meet was hugely well-run and I had a blast. The facility is purpose-designed for powerlifting; the equipment is top notch and they have the organisation down to a fine art. There were about 50 lifters in three flights, and there was no shortage of equipment for warm-ups. The AV set up was great, the commentary was fun, and the energy was infectious. Weigh-in was 24 hours prior (72.7 kg), which kept everything relaxed. Thoughts about each of my attempts follow.

                    Squat:
                    • Attempt 1 - I was feeling the nerves quite a bit (as I'd anticipated), so I put in a pretty straightforward 150 to begin with. Took a few breaths, walked it out and got it done. The technique felt great, totally in the groove, which was a big confidence boost. Three whites
                    • Attempt 2 - I put in 160, with the intention being to go for broke on the third and try setting a PR. The heaviest single I'd gone in the lead-up was 165 which TBH felt like a bit of a grind. But forget that noise, today my squatting was in the zone and attempt 2 went up as easy as the first. The commentator even said "That was a nice-looking squat, Ash". Three whites.
                    • Attempt 3 - feeling pretty buoyed, I put in 170. It went as well as the first two; definitely hard, but never in doubt. I reckon that I had at least another 2.5 in the tank, but friends: I will take a 5 kg PR and be very happy. Three whites.
                    Bench press:
                    • Attempt 1 - of the three, BP was the one that I was most unsure about in terms of following the judge's directions correctly. Plus, BP just didn't seem to have gone as well these past couple of weeks. With this in mind I nominated a straightforward 90 to start. I hadn't organised anyone for a hand-off, so I unracked all attempts myself. The first one moved as well as expected (neither well or badly), and I took extra care to wait on all the commands. Three whites.
                    • Attempt 2 - I jumped to (I thought) a safe 95; I've been moving this in very straightforward fashion for two weeks and am fairly sure I could lift it for a double. It moved well enough but I knew that my posture/technique was off - leg drive was too strong and my arch was bad. Sure enough: my butt lifted off the bench. Two reds.
                    • Attempt 3 - I left it at 95 for the last attempt. This time, I took a few seconds longer to set up my arch and feet. The weight moved fine, and I was glued to that bench. Three whites.
                    Deadlift:
                    • Attempt 1 - this felt like dessert. I wasn't feeling a lot of fatigue (bless BBM notions about volume!), so I wasn't worried about hitting my 180 opener at all. It moved great. Three whites.
                    • Attempt 2 - I put up 190 for this with the intention of feeling out another 10 kg jump. It was heavy, but went up smoothly. Three whites.
                    • Attempt 3 - I put up 200. This is a nice, round, arbitrary number which I've fixated on for a while as a goal and today, it flippin' went. I might even have had another 5 kg to spare. I was a little enthusiastic in my reaction. Three goddamn whites!
                    So, I finished with a 465 total at 72.7 kg BW for a 338(?) Wilks. I had a fine time and finished second in my weight class. 10/10, would undertake again.
                    Last edited by ropable; 02-03-2019, 11:16 PM.

                    Comment


                    • Monday 4-Feb-2019
                      Well, I feel fine. So no excuse not to train, I guess. I'm going to run the 7-week hypertrophy template (4 day) and eat a bunch more. Time to lose this annoying six-pack.
                      Bodyweight: 72.9 kg

                      Squat
                      120 x 6, 127.5 x 6, 135 x 6 x 2

                      Overhead press
                      40 x 6, 43 x 6, 45 x 6 x 2

                      Bench press TnG
                      Myoreps: 60 x 15, 4, 4, 3
                      Oh boy, I've missed myoreps not even a little bit.
                      Last edited by ropable; 02-07-2019, 12:12 PM.

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                      • Tuesday 5-Feb-2019

                        Deadlift
                        140 x 6, 150 x 6, 157.5 x 6 x 2

                        Bench press
                        70 x 6, 75 x 6, 79 x 6 x 2
                        I did the top sets a bit heavy; @9 instead of @8. Will do these a bit lighter next week.

                        Front squat
                        Myoreps: 60, 5, 5, 5, 5, 5
                        Will do these at 65 next time. I wish that I had a belt squat at home (or an SSB).

                        Comment


                        • Thursday 7-Feb-2019

                          Squat, high bar (no belt)
                          97.5 x 8, 105 x 8, 110 x 8 x 2
                          First time I've squatted high bar in a while. I realise why people use those foam pads. I really need to buy an SSB.

                          Incline bench press
                          60 x 8, 62.5 x 8, 65 x 8 x 2
                          Could have been the hot weather, or a novel movement, but these were way harder than I thought. A bit humbling.

                          Lever row
                          Myoreps: 12.5 x 15, 5, 5, 5, 5, 5
                          Too light; try 15 kg next time.
                          Last edited by ropable; 02-07-2019, 12:51 PM.

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                          • Friday 8-Feb-2019

                            Deadlift 5cm deficit
                            122.5 x 8, 130 x 8, 135 x 8 x 2

                            Bench press CG
                            60 x 8, 66 x 8, 70 x 8 x 2

                            Pendlay row
                            Myoreps: 60 x 15, 5, 5, 5, 5, 4

                            Comment


                            • Monday 11-Feb-2019
                              Week two, volume bump. Add a working set to everything.

                              Squat
                              120 x 6 127.5 x 6 x 2, 135 x 6 x 2

                              Overhead press
                              40 x 6, 42.5 x 6, 45 x 6 x 3

                              Bench press TnG
                              Myoreps: 55 x 15, 5, 5, 5, 4
                              Dropped the weight a bit, and hit the right spot for these.

                              Comment


                              • Tuesday 12-Feb-2019
                                TIL you can copy-paste cells straight from Google Sheets here and they present nicely. This will save me literally minutes, each session! As to the session: it was a bit like work, tonight. Good to have the work all done.

                                Date Exercise Reps kg RPE Notes Tonnage Session tonnage Volume Avg. RPE sRPE
                                12/02/2019 Deadlift 6 140.0 6 840
                                12/02/2019 Deadlift 6 150.0 7 900
                                12/02/2019 Deadlift 6 150.0 7 900
                                12/02/2019 Deadlift 6 157.5 8 945
                                12/02/2019 Deadlift 6 157.5 8.5 945
                                12/02/2019 Bench press 6 70.0 6 420
                                12/02/2019 Bench press 6 74.0 7 444
                                12/02/2019 Bench press 6 77.5 8 465
                                12/02/2019 Bench press 6 77.5 8 465
                                12/02/2019 Bench press 6 77.5 8.5 465
                                12/02/2019 Front squat 29 65.0 Myoreps: 15, 5, 5, 4 1885 8674 89 7.4 7

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