Lifting Heavy Stuff

[JoshDunn]

Everyone needs a good trapped under the bar on a bench story. Now you have yours.

You might need to invest in a solid bar if your trying anything with that sort of weight.

[Simon C]

He already had one of those stories, now he has two. Mark is a veteran at getting trapped on the bench press

[liftintexas]

still improving on the numbers. looks solid, man.

we all have the trapped by the bar stories. glad you escaped unscathed mostly.

[MindPower]

Originally Posted by JoshDunn

Everyone needs a good trapped under the bar on a bench story. Now you have yours.

You might need to invest in a solid bar if your trying anything with that sort of weight.

Originally Posted by Simon C

He already had one of those stories, now he has two. Mark is a veteran at getting trapped on the bench press

Originally Posted by liftintexas

still improving on the numbers. looks solid, man.

we all have the trapped by the bar stories. glad you escaped unscathed mostly.

Ha, yeah thanks guys, Ive had some close calls, oh the perils of working out alone.
You dont know what you can really lift untill you think your going to die from it

[MindPower]

Sunday June 15th

Bench
60kg x 10
80kg x 5
90 x 2
95kg x 1 (209lbs) - smoked
x 1 - shit
x 1 - smoked
x 1 - smoked

- very happy with that, they were damn easy

Kept the rest of the workout light as it was after a weekend of digging trenches
and I wanted to be fresh for Deadlifts tonight

Pendlay Rows
60kg x 5 x 3

CG Pushups
3 x 10

Cuban Press
3 x 5

Deadlifts tonight singles at 95%, hope there nice and easy

[liftintexas]

Originally Posted by MindPower

Sunday June 15th

Bench
60kg x 10
80kg x 5
90 x 2
95kg x 1 (209lbs) - smoked
x 1 - shit
x 1 - smoked
x 1 - smoked

- very happy with that, they were damn easy

I assume that means you were able to get those above? I was trying to working through the Aussie translation. Good work. Are those PR's?

[MindPower]

Originally Posted by liftintexas

I assume that means you were able to get those above? I was trying to working through the Aussie translation. Good work. Are those PR's?

Yep they were all good reps, really easy and fast actually.
But no there not PR's, I have benched ~118kg (260lbs) in about August last year, just trying to get back there.
Thanks for stopping by

[MindPower]

Monday June 16th

ME Deadlift 95% x 1 x 4
60kg x 5
80kg x 5
100kg x 2
130kg x 1
142.5kg x 1 x 4 sets (314lbs)

- felt heavyish, but they still came straight up

DE Squat 65% x 2 x 8
B x 8
65kg x 2 x 8 (143lbs)

- Started to feel good about set 4-5

Did 2 sets of lunges and some planks, but I was pretty
stuffed from the deads.

[JoshDunn]

Originally Posted by liftintexas

I assume that means you were able to get those above? I was trying to working through the Aussie translation. Good work.

I was trying to get through the aussie translation as well.

Some good consistency happening mark. I'm happy for you with all your achieving.

[bigDman]

strong bench PR

and nice pulling keep up the good work

[MindPower]

Wednesday 18th June


Over Head Press
worked up to
55 x 3 x 8 sets (121 lbs)

Chinups
wanted to check out my 3rm in preperation for MS
bw = 87.2kg (clothed, etc)
bw x 3
+5kg x 3
+10kg x 3
+15 x 3 - only just
bw x 6
bw x 5
so 3RM chin is 102.2kg (225lbs)

Sled Rows
sled x 36m x 2

- ran out of time, but was happy with everything, OH press is progressing nicely I think, will stick to 3x8, 4x6, 5x5 then up the weight again

- my back is sore today, not sure if it was the chins or the rows, its kinda sore in a weird place too, oh well

- squats tonight, hope there easy

[MindPower]

Thursday June 19th

ME Squat 95% x 1 x 4
b x 10
60kg x 5 x 2
80 x 2
90 x 1
95kg x 1 x 4 sets (209lbs)

- felt good, slow but easyish , will be interesting to see where
my max is at.

DE Deadlifts 65% x 2 x 8
20 x 5
97.5kg x 2 x 8 (215lbs)

- on the slower side of fast towards the end.

Rev Crunch
3 x 10

- Was going to pull the sled, but it was raining, plus with the long rests for the squats it was time to finish up.

- So next week is just hitting the same singles for 1 set, Then I will be testing my maxes the week after and getting in to Max Strength.

- I have been doing the foam rolling and mobility stuff from MS, my legs feel really really good.

[MindPower]

Sunday workout didnt happen ran out of time and didnt feel like rushing through it.

Monday morning weigh in = 190lbs PR

[liftintexas]

Originally Posted by MindPower

Sunday workout didnt happen ran out of time and didnt feel like rushing through it.

Monday morning weigh in = 190lbs PR

extremely jealous of the weight, man. congrats. you pretty leaned out at 190? what's your goal as far as weight?

[MindPower]

Originally Posted by liftintexas

extremely jealous of the weight, man. congrats. you pretty leaned out at 190? what's your goal as far as weight?

Thanks man, dunno how lean I am, probably about 15%bf.
Dont really have a weight goal, I just eat when I'm hungry, and heavy deadlifts make me hungry so I have been eating alot (for me) at the moment.
If I hit 200lbs that would probably be the upper limit, although if I hit 200 I will probably think I need to get bigger again

[MindPower]

Monday June 23rd

ME Deadlift 95% x 1 x 1
60kg x 6
80kg x 6
100 x 2
130 x 2
142.5kg x 1 x 1 sets (314lbs)

- felt ok, ready to set a PR next week

SLED DRAGS
light x forward/backwards

REV CRUNCH
3 x 10

- reduced volume this week leading up to testing my maxes next week.
deads felt ok, was a bit tired so they werent flying up but werent hard at all.

- good to drag the sled again, havent done forward drags before
there not as painful as backward drags.

[MindPower]

Wednesday June 25th

Bench
60kg x 9
80kg x 6
95 x 2 - PR
100 x 2 PR (220lbs)
105kg x 1 - PR (231lbs)

awesome stuff, love it when it all comes together.
I was going in aiming for 100 x 1, but it was all too easy
think I was probably good for 110kg (243), but didnt want to
push things, and not having a cage didnt want to die either
PR's - are for this year only, not all time


Chinups (bw 87.8kg)bw x 5
+10kg x 3
bw x 5
+ 15kg x 2
+ 10kg x 3
bw x 6
(24 total)

Finished off with some cuban presses
and some inverted rows

[Simon C]

Nice work,

We are even on the raw benching... for now...

[MindPower]

Originally Posted by Simon C

Nice work,

We are even on the raw benching... for now...

Damn it, I knew I should have tried 107.5kg,
Will have to wait till next week to beat you

[Simon C]

Well I was more thinking of 115kg for my next raw bench press PB You'll just have to wait a few weeks.

[MindPower]

Thursday June 26th

ME Squat 95% x 1 x 1
b x 8
60kg x 5 x 2
80 x 2
90 x 1
95kg x 1 x 1 sets (209lbs)

Sled Drags
light x 4

Planks
3 x 30secs

- Squats felt heavy, how is it I can bench 95kg easy but to squat it, its hard and shitty. Slowly slowly

[bigDman]

the squats will come keep hammering away

[MindPower]

Monday June 30th

This week I will be testing my maxes as its the end of the prelepin cycle and the start of Maximum Strength next week.
So....
DEADLIFT

60kg x 8 (132)
80kg x 5 (176)
100kg x 3 (220)
130kg x 1 (287)
140kg x 1 (309)
155kg x 1 (342) 5kg PR
160kg x 1 (353) 10kg PR
170kg x F
170kg x 1 (375) 20kg PR (mixed grip)
180kg x 1 (397) 30kg PR (mixed grip)
190kg x F - got it a few inches off the floor

FUCK YEAH!!!!!!!!!!!
the 180 came up slow but smoothSo a 30kg PR from 9 weeks ago
and a 20kg PR from last year sometime
VERY VERY VERY fucking happy with that.

[Alcoholiday]

damn! nice job man!

[MindPower]

thanks Alco

[Simon C]

Nice job!!

Now, to crack the 400 pound mark

[liftintexas]

way to go, man. congrats!

[Frank.S]

nice dead!

you should post a vid of your squat, you have a huge difference between your dead/squat and im betting its a technical issue.

[MindPower]

Originally Posted by Simon C

Nice job!!

Now, to crack the 400 pound mark

Close enough, I thought 180kg = 405lbs, but I was wrong

Originally Posted by liftintexas

way to go, man. congrats!

thanks

Originally Posted by Frank.S

nice dead!

you should post a vid of your squat, you have a huge difference between your dead/squat and im betting its a technical issue.

thanks,
dont have a camera to vid the squat, but im sure its a mobility problem leading to shit house technique.
Squat form has improved but I think I have a long way to go

[MindPower]

Wednesday July 2nd

Bench
60kg x 10
80kg x 6
90 x 3100 x 1
105 x 1
107.5kg x 1 (237lbs) PR
bit of an off night, but a PR so its all good, again would probably have got 110kg, but wasnt risking it for 2.5kg

Chinups (bw 86.2kg)
bw x 5
+ 5kg x 3
+10kg x 3
+ 12.5kg x 3
+ 15kg x 3

Testing squat and broad jump tonight, hoping squats will be easier than they have been