1RM's

[Paekakboyz]

@Magpie_in_aus how did the bench 1RM feel? Do you mind me asking about your set up/check list? lol I'm all about the detail on bench these days, it's a far more technical lift than a lot of people think.

[Magpie_in_aus]

@Paekakboyz My 1RM in testing is 125kg but ive been programming off 135kg.

1. Get arch in back, knees bent back
2. Derack.
3. Set Shoulders, big breath and brace core
4. Try and drive heels at the same time into the ground but often harder at lower weights so been working on that a bit. Heavier weight try and do it before i begin the movement to keep everything braced. That has been helping me keep tension better.

Been working on paused bench to help with technical stuff as you cant muscle through it when pausing and makes me drive through me heels harder.

[Paekakboyz]

@Magpie_in_aus nice. A couple of bits of food for thought from my exp.

1. Get arch in back, knees bent back - try rotating your feet outward - massive difference in quad/glute engagement imo.
2. Set Shoulders, big breath and brace core - once you've taken the load I kind of think it's too late to brace effectively - I've been trying to do this ahead of lifting the bar off
3. Derack.
4. Try and drive heels at the same time into the ground - see that tip above, that rotation helps me anchor without feeling like I am actively pushing up through my feet. Find that keeps my butt on the bench and limits any torso movement.

I'd also add pull the bar apart as hard as possible - that's a great activator for shoulders and keeping things in place during the rep.

lol the above is all broscience, but I've been picking up tidbits from some legit powerlifters and my PT in recent times.

[Magpie_in_aus]

Mid day session today in a rush had a bit on.
2x8 @95kg bench
2x8 @100kg

Some core, bent over rows and scap work, banded straight arm pull downs
Didnt have time for incline bench DB 4x10 will do tomorrow with deads

[Magpie_in_aus]

Had busy weekend didn't get deadlifts in.

Had bench session today
2x3 @121kg
3x3 @115kg

5x5 pullups (got 5/4/3/4/3.5) did them freeweight rather than use a band.
4x8 dips

had couple of other extras I will try do tomorrow.

[Magpie_in_aus]

Ate shit big time today. Hoping to get the video footage and will share it.

Left leg is lots weaker than right for multiple reasons.

Did 2x3 @160kg squats
then 3x3 @150kg
on my final rep I ate shit big time. Because my legs weaker I often tend to slide my weight onto my right and makes me unbalanced and I have failed forward a couple of times.

Had a moveable rack on a lifting platform. Failed forward, feel into the rack had to lean forward and kind of throw it forward over my head so I didnt go down with it. Clipped the back of my head, weight went flying, rack feel over, lots of noises.

Glad I was still standing as could have bloody broken my neck.

[Paekakboyz]

@Magpie_in_aus

Fuck dude! that is scary shit. It's good to know how to bail, but it REALLY sucks when you are learning that for the first time. I had a similar experience with overhead pressing and being a muppet and not dropping the bar. Slammed it into my thighs and got massive bruising and a bit of a haematoma.

Hope you are all good man!

[Magpie_in_aus]

So last week:
Had to do second bench session and deadlifts and extras all on the saturday was a massive session.
3x5 paused bench @110kg
2x3 deadlifts @193
3x3 @181
also did 1x1 @203 because i miscalculated and got one up and was like fuck no way im getting three....was shitting then readded. Not my week for the gym.
Had basketball sunday. Was sore as.

This week is last proper week before deload week and then testing.

Monday: Was really sore but went anyway after doing bench Saturday.
3x2 @121 kg
2x1 @128 (new 1/2rm) and then 1x1 @128. Pretty happy with that considering how sore i was. Did none of the extras.

Squats: Still sore Tuesday was shit again with squats
Cant remember what I got think I got 2-3x2 at 160kg
1x2 and 1x1 or maybe ust 1x1 at 168 then got stuck in the hole. Think still got some squatting PTSD. Was in a rush no acc exercises.

Doing second bench today and catching up on acc from earlier in the week.

[Magpie_in_aus]

Missed last weeks DL session. This week is designed for complete rest until testing starts next monday. Was going to make up my DL session but can't be arsed gonna enjoy the week off and not be sore at basketball for a change.

Saw a sports dietician last week started on it this week. Gives me something to follow to cut out the secret guilty junk food ive been having. More Carb dense than was expecting but should be all good. See how it is being scrict on it for a month until review when next program is likely starting.

[Magpie_in_aus]

Did bench testing today after a week off.
Got 135kg failed 138kg (nearly got it then had nothing next attempt).
Also tested max pulls ups: Got 7 which i think is a PB @11.4kg

Few days into new food regime been fairly good on it not 100%.

113.5 to 111.4 this morning (started Wednesday). Should see some more gains as last week was a shit show. Was no exercise rest week so didn't walk to the gym thus only got my 13k steps once this week. All i did exercise wise was 2x games of basketball and 1 round of golf. This week should see my step count resume and next should be more output in the gym and steps.

Testing squats tomorrow. Not expected any improvement after a raft of things.

Deadlifts later in the week again unlikely any improvement but might amaze myself.

[Paekakboyz]

@Magpie_in_aus get your squat cues all set bro. All the best for your lifts tomorrow!

[Magpie_in_aus]

2.5kg improvement in my squat which im happy about. Wasn't expecting any improvement. Started this block off injuried and training lighter. Then the drama with fails. May have got 185 but 180 was solid enough and coach said that will do get a solid training block under the belt some good volume and start eying up that 200kg mark i've been eyeing up.

[Paekakboyz]

@Magpie_in_aus any improvement after being injured is primo bro. As is a successful lift at your current max without form etc going out the window! Nice!

[Magpie_in_aus]

New deadlift 1rm. 225kg. Didnt try 230. Head down this next block hopefully hit 235-240 to hopefully hit my goal of 250 by end of the year.

[Magpie_in_aus]

Back in the swing. This block is designed to test our technique to likely scale more the following block.

Goals: 225kg deadlift to 240kg
Bench: 135 to 142.5/145
Squat: 180 to 200kg
7bw pull ups to 10bw pullups
Today session get us use to some volume again.

2x3 3 second holds @60% so 81kg
2x5 tempo @60%(5second eccentric ) focusing on holding position well
3x5 @87kg normal pace.
5x5 pullups. Did with no band. Only got three on my last set.
Single arm bent over row 4x5 @40kg DB
Strict press 4x5@60kg
Banded face pulls for warm up 3x10
Did 3x5 single leg glute raises too

[Magpie_in_aus]

Squat day:
3x5 @ 60% 110kg
2x3 @60% 110kg with 3 second pause
2x5 @60% 110kg Tempo (4 second lower 2 second up)
5x5 offset RDL 60kg
Wall flamigos 3x3 with 5 second hold
3 x max hollow rocks.

Also did 4x10 calf raises @60kg

Got basketball tonight im sure my legs will go well tonight....

[Magpie_in_aus]

For my own future reference. All high bar squats.

[Magpie_in_aus]

Bench day 2.
Mid grip bench 5x5 @81kg. Focused a lot on form and controlled pace as the weight was easy.
5x5 bw pullups
3x10 lateral raises 10kg DB
3x10 bicep curls 20kg
Flappy birds 2kg weights 3x20

[Magpie_in_aus]

Deadlift day.
Played 18 holes then ran 2k to the gym so 16k steps before the workout.
Paused DL below knee 2x5 @50% 112.5kg
DL 3x5 @55% 125 focused on setting a good platform as again weight was difficult.
Spanish squats hard band below knees 3x15
3x10 kettle bell around foot (light) standing on bench bringing foot knee to hip height.
Also did 4x15 @40kg calf raises (2 bent leg 2 straight) as part of a chilled rehab.

[Magpie_in_aus]

Bench day yesterday.
Wide grip
2x5 with 3 second pause @65% 91kg (I'm working off 140kg predicted)
2x5 tempo (5second slow lower) @91kg
3x8 regular tempo @91kg
4x5 pulls ups
4x5 strict press @60kg
Prone scap press 2kg.

Today
Squats
2x5 @65% 117kg tempo (5sec lower)
2x5 @60% 108kg with 3 second pause
3x8 @117kg normal tempo
Didn't get time for single leg RDL 5x5
And a couple other exercises will do tomorrow.

Basketball game tonight.