Thought I'd come back on, stopped using the forum a few months back, as I think it was infected with spam or something, pop ups to other weird websites anytime I clicked on a link. Anyway, that appears to be fixed, so thought I would start posting on here again, and start a new fresh log. Since I was last on finished Mike T's "Project Momentum" and the results were pretty good, although was struggling with bicep tendonitis towards the end. Project Momentum Results Were (kilos); Squat Start:190 Finish:190 Bench Start:140 Finish:150 (+10) Deadlift Start:225 Finish:250 (+25) Since then I have upped my Squat to 200kg, and my next planned powerlifting meet is in October with GBPF Body weight is sitting around 100kg and has done pretty much all year, and currently running a program I picked up from Bryce Krawczyk at Calgary Barbell. I've attached a copy of it if anyone is interested; https://drive.google.com/file/d/0BxnNmpwSANOtOXRLZEFSSFhLYXM/view If anyone fancies following me and my training on Instagram, feel free. https://www.instagram.com/moose_lifts/
Monday 26th June: Week 1, Day 1 of New 8 week program Squat W/Belt 155kg x 3 155kg x 3 155kg x 3 135kg x 5 135kg x 5 Competition Bench 120kg x 3 120kg x 3 120kg x 3 120kg x 3 100kg x 5 100kg x 5 SLDL 120kg x 9 120kg x 9 120kg x 9 120kg x 9
Tuesday 27th June Week 1, Day 2 Deadlift W/belt 195kg x 3 195kg x 3 195kg x 3 165kg x 5 165kg x 5 https://www.instagram.com/p/BV1TY-OhL5M/?taken-by=moose_lifts 2ct Pause Bench 115kg x 4 115kg x 4 115kg x 4 Squat 125kg x 5 125kg x 5 WG Seated Row 73kg x 10 73kg x 10 73kg x 10 73kg x 10
Yeah I noticed that, maybe he's out there somewhere! I owe him one as he basically coached my deadlift through here.
Wednesday 28th June Week 1, Day 3 2ct Pause Squat (No belt, no knee sleeves) 140kg x4x4 Comp Bench 105kg x5x6 Feet up bench 105kg x5x4 Deadlift W/Belt 165kg x5x2 BW Pull Ups x5x3 https://www.instagram.com/p/BV37lMghR9f/?taken-by=moose_lifts https://www.instagram.com/p/BV38ciqhZWX/?taken-by=moose_lifts
Thursday 29th June Week 1, Day 4 (all wieghts in KG's) 2ct Pause Deadlifts 180 x4x4 (@7-8RPE) https://www.instagram.com/p/BV6ftnTBdHQ/?taken-by=moose_lifts TnG Bench Press 125 x6x3 (@7-8RPE) https://www.instagram.com/p/BV6gD8MBAyQ/?taken-by=moose_lifts Incline DB Press 45 x8x4 (@6-7RPE) Single Arm DB Row 35 x10x6
Week 2, Day 1 https://www.instagram.com/p/BWHUY9cBuBd/?taken-by=moose_lifts (all weights in KGs) Squat W/Belt 160 x3 @5rpe 160 x3 @6rpe 160 x3 @6rpe 160 x3 @6.5rpe 135 x5 @na 135 x5 @na Competition Bench 120 x3 @5 120 x3 @5.5 120 x3 @6 120 x3 @7 120 x3 @7 105 x5 @na 105 x5 @na SLDL (Beltless) 125 x8x4
Week 2, Day 2 https://www.instagram.com/p/BWJ6akXBdlC/?taken-by=moose_lifts Deadlift W/belt 200kg x 3 @5rpe 200kg x 3 @5rpe 200kg x 3 @6rpe 200kg x 3 @6rpe 170kg x 5 170kg x 5 2ct Pause Bench 125kg x 3 @7rpe 125kg x 3 @6.5rpe 125kg x 3 @7.5rpe 125kg x 3 @8rpe Squat W/belt @65% of 1rm 135kg x 5 135kg x 5 135kg x 5 Wide Grip Seated Row 30 secs rest between sets 60kg x 10 60kg x 10 60kg x 10 60kg x 10
Week 2, Day 3 https://www.instagram.com/p/BWMfeO5BAxw/?taken-by=moose_lifts 2ct Pause Squat 140kg x 3 @6rpe 140kg x 3 @7rpe 145kg x 3 @7rpe 145kg x 3 @8rpe 145kg x 3 @8rpe Competition Pause Bench 110kg x4x6 (@4-5rpe) Feet Up Bench 110kg x 4 @6rpe 112.5kg x 4 @7rpe 112.5kg x 4 @7.5rpe Deadlift W/belt @60% 165kg x5x3 Pull ups BW x 10 BW x 8 BW x 6
Week 2 Day 4 https://www.instagram.com/p/BWSMIcfhCDr/?taken-by=moose_lifts Pause Deadlifts W/Belt 200kg x 3 @6.5rpe 200kg x 3 @7rpe 200kg x 3 @7rpe 200kg x 3 @7.5rpe 200kg x 3 @8rpe TnG Bench 112.5kg x 12x3 @9-10rpe Inc DB Press 40kg x 7x4
Week 3 Day 1 https://www.instagram.com/p/BWW2NdzhQNn/?taken-by=moose_lifts Squat W/Belt 170kg x 2 @5.5rpe 170kg x 2 @6rpe 170kg x 2 @6rpe 170kg x 2 @6rpe 170kg x 2 @7.5rpe 140kg x4x2 Comp Bench 130kg x2x7 @5-7rpe
Chris, Impressive loads, I have noticed when you squat you look at the floor, assume you don't lose balance doing this, I think I would face plant the floor if I didn't keep looking up when squatting!!!
Thanks man. Next comp is in october, really want to hit a 220 squat. I used to look up, but I have read a lot from Mark Rippetoe and the starting strength method. I find it helps me actually keep balance, keep the bar over mid foot and enables me to use the bigger stronger muscles in my hips, glutes and back. When I look up, my quads do more of the work, which I find aren't as strong as the posterior chain. It takes a bit of getting used to, but when you get it right I find that the squat feels more solid than ever. I think these videos probably explain it better than I can.
Really not long, within a couple of sessions it really started to feel solid. I highly recommend giving it a go. This is another interesting article. Rather long winded but worth a read. http://startingstrength.com/article/lifts/squat-mechanics-a-clarification
Week 3, Day 2 Deadlift w/belt 210kg x 2 @5rpe 210kg x 2 @5.5rpe 210kg x 2 @6rpe 210kg x 2 @7rpe 210kg x 2 @7rpe 175kg x 4 175kg x 4 https://www.instagram.com/p/BWZZJIrh2Wc/?taken-by=moose_lifts 2ct Pause Bench 127.5kg x3x3 @6.5-7.5rpe https://www.instagram.com/p/BWZZlopBnHH/?taken-by=moose_lifts Squat w/belt 140kg x5x2 WG Seated Row 90kg x8x4
Week 3, Day 3 2ct Pause Squat https://www.instagram.com/p/BWc7S4KhnvE/?taken-by=moose_lifts 140kg x 5 @6rpe 150kg x 5 @7rpe 160kg x 5 @9.5rpe 150kg x 5 @9rpe 145kg x 5 @8rpe Comp Pause Bench https://www.instagram.com/p/BWc76HjBrsf/?taken-by=moose_lifts 120kg x 3 125kg x 3 130kg x 3 @8rpe 135kg x 3 @8.5rpe 130kg x 3 @9rpe Feet Up Bench 110kg x3x4 Chin Ups https://www.instagram.com/p/BWc8JTihG2R/?taken-by=moose_lifts BW x5x3
