2012: The Last Days

Squat Monday December 24th

Squats w/cambered

*no belt*

8 reps @ 30 kgs

8 reps @ 70 kgs

5 reps @ 90 kgs

3 reps @ 110 kgs

1 reps @ 140 kgs

7 reps @ 160 kgs TPR

Good mornings

8 reps @ 55 kgs

8 reps @ 60 kgs

5 reps @ 90 kgs

3 reps @ 110 kgs

3 reps @ 140 kgs

Kroc rows
8 reps @ 60 kgs
6 reps @ 70 kgs
10 reps @ 80 kgs TPR

Tri-push
10 reps @ 40 lbs
8 reps @ 50 lbs
10 reps @ 60 lbs

Push/Pull Wednesday December 26th

Retarded Shannons

15 reps @ 25 kgs

12 reps @ 45 kgs

17 reps @ 60 kgs

45 degree back raises

10 reps @ 24 kgs KB

5 reps @ 32 kgs KB

5 reps @ 40 kgs KB

8 reps @ 45 kgs plate PR

*Shoulder warmup

1-arm DB OHP (strict)

8 reps @ 20 kgs

5 reps @ 30 kgs

3 reps @ 40 kgs

1 reps @ 45 kgs

5 reps @ 50 kgs PR

Pinwheels

10 reps @ 20 kgs

10 reps @ 25 kgs

10 reps @ 30 kgs

Seated rows

8 reps @ plate 15

5 reps @ plate 16

5 reps @ plate 17 PR

Squat Monday December 31st

Squats w/cambered

*no belt*

8 reps @ 30 kgs
8 reps @ 70 kgs
5 reps @ 110 kgs
3 reps @ 150 kgs
6 reps @ 180 kgs TPR

Good mornings

8 reps @ 70 kgs

8 reps @ 110 kgs

8 reps @ 130 kgs

BRUTALLY HOT. It officially reached 42.1 celsius today, and I really felt my energy being sapped. This ends training for another year, and it's time to take stock of all that has transpired in 2012, and to focus on the year ahead.

For me, at least training-wise, 2013 is going to be a bitch. My shoulder surgery is February 1st, after which I'll be out of action for several months. But spending most of the year on the side lines is a small price to pay for a 100% working body at the end of it all... and I'd rather this happen now than later. 

In the mean time, I've gotten a whole lot smarter with my training approach, and it's been evidenced in my progress on Squats and Good mornings, and my DB overhead press is finally coming along too. I reckon I've got a 60 kilo 1RM in me right now. I might even test it out next week.

I threw some pics from Am Nats in here, just coz I have them and they cost me money, so I should use them for stuff.

Push/Pull Thursday: Well, Push At Least

Retarded Shannons
12 reps @ 25 kgs
12 reps @ 45 kgs
12 reps @ 60 kgs
10 reps @ 70 kgs

45 degree back raises
10 reps +24 kgs KB
10 reps +32 kgs KB
10 reps +40 kgs KB

Shoulder warmup

left arm
1-arm DB press
8 reps @ 20 kgs
5 reps @ 30 kgs
3 reps @ 35 kgs
1 reps @ 40 kgs
7 reps @ 45 kgs PR

FINALLY figured out what was wrong with the Roman chair / back raise machine (or whatever it's fucking called) tonight. So now it can be adjusted to settings other the very bottom (which kills my hamstrings!) or the very top (which crushes my nuts!). Happy with that. Not happy with not getting any rows in, but that's my own damn fault for talking too much and wasting time. Or having at the back raise machine with a wrench.

I got some advice and assistance from Henry regarding my retarded Shannons. He took some of the weight in the second half of my heavy set, when he saw my ROM getting smaller and smaller... it helped to be able to still struggle through the full movement for 10 reps, but it wasn't all me so I can't really call it any kind of PR.

But that's not the big news, of course; the big news is my OHP numbers are showing genuine improvement, and I'm confidant of 50 x4 or even more reps when I get back to the Pit next week. I'm thinking I'll get it done during my session on Boxing day. I'd really like 5. That would be something.

Persistence pays off.

Squat Tuesday: No Off Season

Squats (cambered, no belt)
8 reps @ 30 kgs
8 reps @ 70 kgs
5 reps @ 90 kgs
3 reps @ 110 kgs
1 reps @ 130 kgs
9 reps @ 150 kgs PR

Good mornings
8 reps @ 70 kgs
5 reps @ 90 kgs
3 reps @ 110 kgs
1 reps @ 130 kgs
8 reps @ 150 kgs TPR

right arm

Rested kick-backs
10 reps @ 22.5 kgs
10 reps @ 27.5 kgs
10 reps @ 27.5 kgs

left arm 
Pinwheelz
10 reps @ 20 kgs
10 reps @ 25 kgs
10 reps @ 30 kgs

This picture right here was supposed to show off my 'jacked quads'... instead, it shows I'm kinda furry. And it does demonstrate I continue to get leaner, while staying at between 125 and 128 kgs body weight.


That squat PR for reps is a legitimate achievement when placed in context. I've managed 7 reps previously at 150 kgs, back in early August, so a 2 rep increase in 4 months isn't strong progress. But you can be certain my form back then was not great, and I was wearing a belt.

Tonight it was all me. Depth and form were good - the focus was on keeping my lower back tight coming out of the hole and just squatting till I broke... I thought long and hard about attempting a tenth rep but racked it instead. It was the right decision, I think.

There's a video floating around of my GMs too - Christian offered to video them for me to assess my form. Again, I've dropped my GMs back down and am working on better depth, so the next time I rep out with 200 kilos I make it to somewhere approaching parallel.

Only two sessions planned for this week; the next will be Thursday night. This is what I mean by winding back; I'm not going to stop lifting just because it's December, or because there's no more comps, or because few people are turning up to train right now. I'm not competing and I'm not pushing to my limits, as I would were I not injured. So I must continue to lift when and what I can without over-training. It's a balance I feel I've struck.

Accessory Saturday: Freakin Kickbacks?!

Shoulder warmup

1-arm DB press (volume)
10 reps @ 20 kgs
5 reps @ 25 kgs
3 reps @ 30 kgs
1 reps @ 35 kgs
8 reps @ 40 kgs PR

*right arm
Rested triceps kickback
12 reps @ 20 kgs
12 reps @ 22.5 kgs
12 reps @ 25 kgs
9 reps @ 27.5 kgs

1-arm Seated row
10 reps @ plate 12
8 reps @ plate 13
6 reps @ plate 15
5 reps @ plate 16

Good mornings
10 reps @ 30 kgs
8 reps @ 70 kgs
8 reps @ 90 kgs
8 reps @ 110 kgs

LEARNED a few things today, based on the research conducted by my training team:

1. My shoulder injury was promoted by push-pressing with over-developed triceps and underdeveloped deltoids. When my tris fail, the delts don't have the strength the support the weight, so push-pressing is a bad idea for me to do right now. Strict press only form now on.

2. There is one thing I can safely do with my right arm. It's called (working title) a *Rested triceps kickback: Basically, I kneel facing a bench which is positioned length-ways in front of me, I rest my chest and upper-arm flat on the bench, then perform the kickback with a dumbbell as per normal. Joel thought of it, coz he's extremely clever (and always has to be right, even when he's not. But anyway) I'm glad to have something to further break up the monotony of squats, good mornings and DB presses - and it doesn't require other people to assist me (like Retarded Shannons do).

Improvisation Thursday: Winding Back

Leg press
10 reps @ 165 kgs
8 reps @ 245 kgs
5 reps @ 285 kgs
1 reps @ 325 kgs
1 reps @ 365 kgs
9 reps @ 405 kgs PR

45 degree back raises
10 reps
10 reps +28 kgs KB
10 reps +40 kgs KB

*Shoulder warmup

1-arm DB press
8 reps @ 20 kgs
3 reps @ 30 kgs
1 reps @ 40 kgs
1 reps @ 50 kgs

Kroc rows
8 reps @ 60 kgs
8 reps @ 70 kgs
8 reps @ 80 kgs equal to best effort

OVER-TRAINING and not enough calories are the probable causes for tonight's lacklustre routine. But the 50 kilo DB press I screwed up from the start; my grip was off, I didn't shoulder it properly and I stuffed the push. Fail.

Time for a de-load. The year's over, and my focus is back on recomposition. I've been (trying to) get my calories more dialled-in each weekday and this will diminish my gains and stamina just as it has in the past. But in a little over two months my focus will be purely on rehabilitation and maintenance.

While I'll be making certain my squats don't get any weaker, they aren't going to just keep getting stronger if I'm squatting twice a week, every week, while in a calorie deficit.

More stationary bike, sled and various other accessory stuff on Saturday. Woot.

Squat Monday: Turning a Corner, Honing a Skill

Good mornings (heavy)
10 reps @ 30 kgs
8 reps @ 70 kgs
5 reps @ 110 kgs
3 reps @ 150 kgs
1 reps @ 180 kgs
6 reps @ 200 kgs equal to best effort

Squats (form focus)
8 reps @ 70 kgs
8 reps @ 90 kgs
8 reps @ 110 kgs
7 reps @ 130 kgs TPR

HOT and sticky tonight. I felt exhausted before I was half way through GMs. Tonight was a good experience for me, as I realised I need to hone my strengths by dropping the weight on the GMs and aiming for more depth. My depth is good with virtually all my sets apart from the money set. I should top out at 180 next time and keep it nice and low. Maybe try for a 10 rep final set.

Having said that, I did try for a 7th rep at 200 kilos... I knew I wasn't gonna get it before I had over-committed, though, and racked the bar instead.

I'm also happy with the squats. My form didn't break on the 7th rep of 130, but it was going to on the 8th. Again, I thought better of it and racked the bar again. The specific training I'm doing with regard to middle and upper back strength and rigidity while coming out of the hole is starting to pay off.

Training Saturday: Post-Coe Testimonial Mankini Sweeper

Shoulder warmup

1-arm DB OHP
8 reps @ 20 kgs
5 reps @ 30 kgs
1 reps @ 40 kgs
5 reps @ 45 kgs equal to best effort

Kroc rows
8 reps @ 50 kgs
5 reps @ 60 kgs
3 reps @ 70 kgs
8 reps @ 80 kgs TPR

1-arm Lateral pulldowns
10 reps @ plate 6
10 reps @ plate 7
10 reps @ plate 8
10 reps @ plate 10

Seated calf raises
20 reps @ 40 kgs
16 reps @ 60 kgs
15 reps @ 65 kgs
12 reps @ 70 kgs

BEFORE training today I enjoyed a BBQ lunch at the Cannington social club, located just down the road from the Muscle Pit. I was there for the Adam Coe Testimonial and to see Daniel Macri and CAPO champion Shannon Florisson inducted into the Muscle Pit - and Powerlifting WA's - hall of Fame.

For most of those in attendance, the celebrations went on into the afternoon, but a few of us got to training as planned. Things were going well before Anthony showed up in his red mankini and started making a spectacle of himself, sweeping up debris in the car park.

A young lady driving past at the time came to a stop in the middle of the street, then parked and got out to take some pictures. I suppose that's one way to pick up... but I have a feeling that, considering his choice of apparel, a chick wouldn't have been Anthony's first preference.

Squat Thursday: You're Lucky I Haven't Been Drinking

Squats (heavy)
10 reps @ 30 kgs
8 reps @ 70 kgs
5 reps @ 110 kgs
3 reps @ 150 kgs
1 reps @ 180 kgs
6 reps @ 200 kgs equal to best effort

Good mornings (volume)
8 reps @ 30 kgs
8 reps @ 70 kgs
8 reps @ 100 kgs
8 reps @ 130 kgs
8 reps @ 150 kgs TPR

JUST didn't have the strength to make a 7th rep tonight. Depth was still good, form was still sloppy, though at least felt better than last week. I'm still dipping and leg-driving. Let's hope the Retarded Shannons and the steady, higher volume squat sessions I (try to) do each week help with this.

So I was casually batted in the head by Shaun while racking some plates. Shaun immediately apologised, and I immediately accused him of hitting like a girl, to which he replied "Your lucky, I haven't been drinking."

I knew it.

Push/Pull Wednesday: Retarded Shannons, Etc

Retarded Shannons
12 reps @ 25 kgs
12 reps @ 45 kgs
12 reps @ 55 kgs
10 reps @ 65 kgs
8 reps @ 75 kgs

*Shoulder warmup

1-arm DB press
8 reps @ 20 kgs
5 reps @ 30 kgs
1 reps @ 40 kgs
2 reps @ 50 kgs FUCK
9 reps @ 35 kgs

45 degree back raises
12 reps @ BW
12 reps +24 kgs kettle bell
10 reps +32 kgs kettle bell
8 reps +40 kgs kettle bell

1-arm Pinwheelz
12 reps @ 20 kgs
12 reps @ 25 kgs
10 reps @ 30 kgs

1-arm Seated rows
8 reps @ 12 plate
8 reps @ 14 plate

FRUSTRATED.

I am frustrated with training. Last monday's training was barely even worth mentioning, were it not for a new Good Morning PR of 6 reps @ 200 kilos. I'm still not writing it up. And last weekend's session was lacklustre; everybody's injured, recovering, out of action from a year of competition. I did some decent volume work with the DB press but nothing else is worth talking about.

I am frustrated at work. Work unfortunately requires me to regularly communicate with some undesirable and unreliable individuals. This time of year, those individuals become more unreliable and unpleasant to deal with. I do my job and I try not to let it affect the rest of my life. But sometimes I fail at this.

I'm also frustrated with half-wits who think they know politics, and attempt to engage me in ad hominem and regurgitated rhetoric as a way of demonstrating intelligence (I can only assume). I don't have time for your bullshit. But I'll provide this for you, so you know at least what your bullshit is called:

ad hominem |ˈad ˈhämənəm|adverb& adjective1 (of an argument or reaction) arising from or appealing to the emotions and not reason or logic.• attacking an opponent's motives or character rather than the policy or position they maintain: vicious ad hominem attacks.
So tonight was a good session; I actually super-setted the last few exercises to keep intensity up. The higher volume and more regular cardio work is resulting in a little less weight on the scale (been at 127 for a couple of weeks now) and I'm worried about exactly how much of that is muscle atrophy.
More Squats and Good Mornings tomorrow night.