simon m wrote:Good stuff mate.

Diet wise, I share your pain!

I hate dieting - that's why I lift in the 90Kg class and not the 82.5Kg class as tbh I could probably get down to 82 without too much pain if I could summon the will power - I reckon if I lost abother kilo from where I am so get down to 83 - then a bit of dehydration the day/night before and 82.5 would be easy

Anyway I think - as suggested in some other thread - possibly yours? - Small steps/cuts at a time rather than go for a big bang approach. Anyways doing what I'm doing the belt is now one notch tighter too so maybe I could just keep diet where it is and lose very slowly though cutting carbs at dinner would be easy and managable I reckon - Just have the same as the rest of the family but chuck the main carb source be it spuds, pasta, rice or whatever.

I will be having weekend binges/refeeed though to keep sane - e.g this weekend we're having friends round and I have already made and frozen a lasagne (pork mince) and chilli plus am intending to make a malaysian chicken curry too - That plus deserts that people are bringing plus alchohol means a nice big binge That'll slow down my fat/weight loss no doubt.

I also have a holiday coming up and could diet on that pretty easily as I tend to lose appetite in the heat anyway plus since I won't be training my appetite'll reduce too - I could cut back a lot with no problem - But then I tend to drink more on hols which'll not be so good

Hey ho ... decisions decisions

Thursday 15 July

Heavt squats & rack oulls today - Very pleased with the outcome ....

Squat - Suit on from start
60 x 5 x 2
100 x 3 x 1
140 x 3 x 1
- Belt on
180 x 3 x 1
200 x 2 x 1
- Wraps on
220 x 2 x 1 - A PB
230 x 2 x 1 - Another PB
I do find it hard work doing the wraps and still find it very uncomfortable, but nice how much more weight you can do - Stuck with 2 reps at the top because of the discomfort but reckon I had some more if I'd really pushed it - Also just realised I broke the 500lb mark

Rack Pulls - Bar on 4th hole
140 x 3 x 1
180 x 3 x 1
220 x 3 x 1
265 x 3 x 1
265 x 3 x 1 - Standing on 4 pieces of ply
265 x 2 x 1 - Standing on block - Failed the 3rd rep - Back had had enough
On the last set the bar was around mid/bottom of knee cap - Very hard pulling from there - It's amazing how much more you can do when it's just above or at teh top of the knee cap

Pull ups
85 x 7 x 3
Definately getting better at these

Crunches / jack knives
20 x 3


Calf raises
10 x 10 x 3 - i.e pin in the 10th weight on the machine- No idea how heavy it was

Total tonnage / reps 6,900 / 42 - Excludes pull ups calf raises & crunches
Intensity 164.29

Weighed in after the session and I was 83.5Kg - So still losing weight - Mind you at the end of the session some dehydration was responsible for that loss too

So at 83.5 Kg got some nice big weights on the squats & rack pulls - Definately improving with the equipment - Squats felt very solid - Not especially fast but with more practice I'll sort that (Except when I go really heavy of course)

Sunday 18 July

Deadlift & bench but slightly jaded after the party yesterday - Not too bad - WOrst thing was I'm straight back up to 85Kg after curry & booze -

Deadlift
70 x 3 x 2
120 x 3 x 1
170 x 2 x 1
210 x 2 x 1 - A bit slow
210 x 2 x 1 - 1st rep was great - 2nd rep I was on my heels and lost balance so had to step back

Rack Pulls
Rach height was 4th hole
210 x 3 x 1
265 x 3 x 1
Stood on block ...
265 x 2 x 2 - Just - 2nd set was pants
265 x 3 x 2 - Not sttod on block - just to get some work in
At this height the bar is right on my knee cap- A horrible position to pull from, but I think I'll try more from that height, till I feel I've got it nailed and only then move to the next pin down

Bench
60 x 5 x 1
Then put a 46" shirt on - A proper shirt not the one I've been mucking about in ...
100 x 2 x 1 -to block just to get the feel
140 x 1 x 1 - Easy
150 x 1 x 1 - Not too bad
155 x 1 x 1 - PB albeit with a shirt - A nice solid rep - May go for 160 next time
Shirt off
110 x 6 x 1

And that was the session today - Not too long but then had a couple of beers at the bar - Had a nice snooze when I got home

Got to grab a kip on a Sunday mate

Monday 19 July

Squat day- Supposed to be light but went a bit mad ...

Squats
60 x 5 x 2
100 x 3 x 1
140 x 3 x 1

Wraps on
180 x 3 x 1 - Easy
200 x 1 x 2 - Found these really hard so had to stick at singles

Bench squats
200 x 3 x 2 - Very solid

Squats
160 x 8 x 1 - Ouch

Crunches / Jack Knives
20 x 2
Had to stop as my abs completely cramped up

Leg extensions
85 x 5 x 1
75 x 8 x 2
Just to finish myself off

Went home and my stomach was going mad after the cramps so couldn't eat and went to bed hungry - bad times Have been starving all day today

Wednesday 21 July

A play with the bench shirt again ...

Bench
60 x 5 x 2 - Warm up
46" Bench shirt on
90 x 3 x 1
120 x 1 x 1
150 x 1 x 1 - Ok & solid no problem
157.5 - Fail x 2 - Could not get the line right and badly dumped the bar both times - Thank god for good Spotters on hand
Shirt off
120 x 1 x 1 - Realsied how knackered I was
We had mucked about with the shirt position a bit for the 157 attempt - In retrospect maybe that wasn't a good idea as I could not get the same feel as I had with teh 150 - Hey ho live & learn Wel actually nearly didn't live as the 157 almost went straight down on my throat - As I said thank god for good spotters.


CGBP
90 x 10 x 1
90 x 8 x 1

Incline bench press
80 x 5 x 2


Total tonnage / reps 3,680 / 44
Intensity 83.64


Interesting today - Playing with the shirt position was a bad idea as I said but a lesson well learnt - Need to get used to this shirt a bit more before I start tinkering with it.

And am just about to enter the BDFPA All England Championshops being held in early October - Am thinking I may have a pop at lifting equipped for the first time - Will see how I am/feel at the end of this equipped training stint.

Thursday 22 July

Did some squats and rack pulls last night - In the squat suit again so some heavy stuff...

Squat
70 x 5 x 2
120 x 3 x 1
160 x 3 x 1
190 x 2 x 1
Wraps on
215 x 1 x 1
235 x 1 x 1 - Just - I sort of stopped part way up and spotter nudged me and I finished it real fast - I flew up - Would I have got it wothout the nudge - No idea I would guess yes
Also I'd screwed teh wrap on my right knee up but couldn't be bothered to redo it and just went for it anyway - Bad choice as my left knee was much more secure so I was a bit out of balance - Hey ho, Got it anyway

Rack Pulls
120 x 3 x 1
160 x 3 x 1
200 x 3 x 1
230 x 2 x 1
260 x 2 x 3
Form was a bit better today - Bar was right on my knees so about as far away from my body as it could be at the start lol

Pull ups
Me (85) x 8 x 3 - Definately getting better at these.

Had had enough - 235 squat and 260 rack pulls had done me in

Total tonnage / reps 7,870 / 61
Intensity 129.02

Quite pleased with that session - WOudl have liked to have got the 235 without the nudge but it was pretty fast out the bottom and at teh top too once I got moving again - I do need to practice those wraps though as they were awful last night.

Oh and today, my back is really aching after a) having 235 on it and b) from pulling 260 - I get teh feeling doing this equipoped stuff will strengthen my back. One other thing is I ned to tighten the straps on teh suit as they are way too loose - Should give me 20Kg on teh squat if I get them sorted apparently - My do some sewing tomorrow and find out next week.

Very strong mate!

ollie wrote:Very strong mate!

Cheers Ollie - Yeah I'm sort of getting there

Sunday 25 July

Deadlfit session - Was all on my tod again so had to do a light bench session afterwards ...

Deadlift - With suit on ...
70 x 3 x 2
120 x 3 x 2
170 x 2 x 1
200 x 2 x 1
220 x 2 x 1 - felt good so went for 230
230 x 1 x 1 - Surprisingly good but dediced to stick at a single and save myself for soime rack pulls

Rack Pulls - Bar at mid knee- Right on the kneecap
230 x 3 x 1
265 x 2 x 2
265 x 1 x 1
Biggest problem at this point was my grip was going so had to use straps at teh end - Then realisd on teh last set I was done in

SLDL
120 x 5 x 3
Some light SLDL's to finish off - Did these pretty fast so sort of speed work

CGBP
70 x 5 x 1
100 x 5 x 3

Bench
100 x 3 x 3
Various grip widths and hard after doping the CGBP's

Pull ups
85 x 9 x 3
Just about got 9's - ROM was a bit short at the end

Tricep cable push donws
70 x 10 x 3

Pull downs / rows
These are done lying on a bench with a narrow handle pulling the weight down to your chest - No idea what the weight was but did 3 sets of 8


Total tonnage / reps 13,510 / 128
Intensity 105.55

Very hard session - lats and back are really feeling it - Pleased with teh DLs today and the rack pulls are getting better - I may think of moving the bar to just below the knees next time

Sod it, what the hell - I wasn't going to but here's some videos from today ...

200 deadlift double


220 deadlift double


230 deadlift single


As you can see i have trouble wiuth the suit getting down to the bar - And maybe not as clear as it really it is on those truncated videos as I think I took a few attempts to get it each time and I've deleted those bits - I need more practice with the suit that's for sure

Very impressive mate.

I'm loving the blue suit. All you need is a pirate bandana and you'd be pulling 250!

simon m wrote:Very impressive mate.

I'm loving the blue suit. All you need is a pirate bandana and you'd be pulling 250!

I hadn't focussed on the fact I was in blue - Damn - If I'd let the blue flow I'd have got the 230 double no problem - In fact, probably would've cleaned it - Damn, damn, damn

Monday 26 July

A quick / not too heavy raw squat session - But used wraps as I need to practice getting them on etc.

Squats
70 x 5 x 2
120 x 3 x 1
155 x 3 x 1
Wraps on
185 x 3 x 2 - Each rep I got slightly lower as the wraps stretched - Nice!
Squats no wraps
155 x 8 x 1 - A blow out set to finish

Crunches / Jack Knives
20 x 3

Leg extensions
75 x 8 x 2 - Had had enough after 2 sets


Total tonnage / reps 5,075 / 46
Intensity 110.33

Nice sesison - Hammies are aching after the DLs etc. yesterday - Plus using the wraps seems to emphasise them more too

Light Session??? I couldn't do that at my best - great stuff

simon m wrote:Light Session??? I couldn't do that at my best - great stuff

I didn't say it was light, just not too heavy lol

Although I have to say with the wraps on I don't find the 180/185 squats that hard as I get such a kick out the bottom and its the bottom bit I struggle with so that takes it out of me normally - I'm strong at the top. So depsite the discomfort of the wraps the overall effect is I don't feel it so much - In fact in some ways I found the raw 155's harder

Wednesday 28 July

On my own oin teh gym so couldn't train with teh shirt or do block work - Had to be sensible

Bench
60 x 5 x 1
90 x 3 x 1
110 x 3 x 1
120 x 2 x 3 - Slow off teh chest but sold (if slow) at the top - All the recent equipped benching does that for you lol

JM Presses
60 x 5 x 1
80 x 2 x 3 - Various grip widths
90 x 2 x 2 - Quite a wide grip on second set
What a tricep killer these are - Not sure if my form was strictly right but it was killing my triceps so was doing the job - Problem is everyone seems to do then differnet when I look on youtube

Incline bench press
80 x 3 x 3
Very hard after the JM presses

Cable tricep pushdowns
70 x 10 x 3

Total tonnage / reps 5,580 / 71
Intensity 78.59

Not too heavy and over really quickly.

Weighed 83.7Kg before the session and 83.3Kg after the session - Used that to calibrate the home scales - They're weighing 0.7Kg light and worked out I was about 82.9Kg when I weighed myself this morning - And considering I had a pizza and a couple of beers last night that was pretty good (so much for the diet but I couldn't turn down an invite out could I ) - So competing at 82.5Kg is looking more & more likely

Thursday 29 July

Quick but heavy squat session tonight - Weighed in at 83.3Kg before I started ...

Squat
60 x 5 x 2
120 x 3 x 1
160 x 3 x 1
Wraps on from here
200 x 1 x 1 - Left it at one to save some in teh tank
220 x 1 x 1 - Nice
240 x 1 x 1 - Much better than I expetced - Thought about a double but decided to leave it and not go too overboard - Oh and a PB

Rack Pulls
120 x 3 x 1
160 x 3 x 1
200 x 3 x 1
240 x 2 x 1
260 x 2 x 2

Jack Knives
20 x 3

Pull ups
Me (85) x 10 x 3

Leg extension
70 x 8 x 2 - Horrible machine

Total tonnage / reps 8,730 / 80
Intensity 109.13

Good session and a new PB- When I get the wraps & suit right it just flies up - Am thinking I could get 250 or 260 tbh

Weighed in at 82.7Kg after the session - SO doesnblt take much for me to sweat off 1/2 Kg

Sunday 1 August

Funny day today

Had deliberatley lost some weigt to see what I could weigh in at (after a steak and chips, a few beers and rice puidding last night) - Weighed in at 82.8 before breakfast.

Felt fine and hit the gym ...

Deadlift - Suit on again
70 x 3 x 2
120 x 3 x 1
170 x 2 x 1
220 x 1 x 1 - Flew up
232.5 x 1 x 1 - Flew off the floor and lock out was ok - Not great but ok by my normal standards

Rack Pulls
180 x 3 x 1
230 x 2 x 1
260 x 2 x 2 - Very slow but managed to lock out all 4 reps - Obviously still tired from Thursday
rack heighT so bar a bit below my knees - About 1/2" lower than Thursday and it was damned hard after the DLs

Bench
70 x 5 x 1
46" Shirt on
110 x 2 x 1 - to block
130 x 1 x 1 - to chest
145 x 0 x 2 - Failed twice - just no driev at all
Realised I was tired before I started the Bench- In fact my triceps were achey for some reason before I started - I think that was the tricep work I did earlier in the week - and/or the round of golf I played yesterday
Anyway my heart wasn't in the bench today and it wasn't working so gave up

JM Presses
70 x 5 x 1
90 x 5 x 2
Did these so I at least felt like I'd done something

Total tonnage / reps 5,563 / 45
Intensity 123.61

Was feeling a bit jaded but I did train hard earlir in teh week - 240 squat and loads of tricep work - I think it just caught up with me today - I think someone said the other day I need to take it a bit easier and something like "after all you're not on gear or in your twenties anymore" - Fair point actually

Having said that teh DLs were good and the rack pulls, although slow, were solid I locked every rep out even the last one when I really had to fight hard and grind it out. OK so bench was crap today, but that happens, I can live with an off day on that.

Oh and after the sessioj I was 83Kg dead - despite breakfast, proitein shake and drinking uquite a bit during session - So decided I could have a warm down beer while we sat outside and watched the local cricket match for a while

So If I can keep losing a bit of weight every week the 82.5 class should be no problem - Have to say this slow weight loss is quite good - My abs and stuff are starting to be visible

Warm down beer, yet another genius idea, What beer did you have> Just so I know what to get

simon m wrote:Warm down beer, yet another genius idea, What beer did you have> Just so I know what to get

Good old Southerners drink ... Fosters top actually doncha know - Was going to have a shandy but went for a top instead Too warm for an ale or a bitter IMO

Ader wrote:

simon m wrote:Warm down beer, yet another genius idea, What beer did you have> Just so I know what to get

Good old Southerners drink ... Fosters top actually doncha know - Was going to have a shandy but went for a top instead Too warm for an ale or a bitter IMO

Fosters Top

Fuck me, you're a gayer - poof!

simon m wrote:

Ader wrote:

simon m wrote:Warm down beer, yet another genius idea, What beer did you have> Just so I know what to get

Good old Southerners drink ... Fosters top actually doncha know - Was going to have a shandy but went for a top instead Too warm for an ale or a bitter IMO

Fosters Top

Fuck me, you're a gayer - poof!

I know lol - I was swayed by the blue packaging

83.3kg and squatting 240kg is an extremely nice power/weight ratio lol

83.3kg and squatting 240kg is an extremely nice power/weight ratio lol