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Scott McBlain
09-07-2012, 10:10 AM
Hi everyone I have posted an introduction in the general chat. I am currently 11 weeks out from my first comp in November in Bournemouth, England where I will be lifting as a junior in the raw 125kg class. I follow a very basic westside conjugate program of training right now and I am going through a plateau with bench and deadlift. Any advice is welcome.

This is what my training so far this week has consisted of.


ME Deadlift (3rd September)

I was hoping my injured hand I got from heavy grip training would not be too troublesome today. This was probably the worst lift I could have chosen for today but my lockout is suffering so it is perfect

Rack Pull (Below knees)

Warmed up quickly just using light weights and low reps on this lift. Got up to 220kg and done an easy double (This is actually a big PR for this lift without straps, which proves how weak my grip was). I loaded the bar to 260kg and my hand was already bleeding again and starting to rip so I could not grab the bar tight to get started.
I put on straps and done a messy double as pulling this way is so different and feels horrible now.Had to leave it there as could not use my left hand at all today now.

Assistance lift

7x Front squat: 100x4, then 6 doubles with 120kg. This was not heavy but I was in a foul mood after the rack pulls and could not get 100% committed to it so ended up doing 120kg (75%) over and over for deep sets without pushing it or adding weight. I also got a tweak in my upper back.

Had to scrap ultra wide sumo for obvious reasons....I really need to use heavy grip training sparingly as it can really screw up a whole cycle

Abs Accessory work

Db side bend: 45x12/47.5x8/50x6/40x13
Decline sit-ups: 30x20/40x8-10+drop set
Reverse pulldown abs: 2x sets 8-12 reps

I did not need to rely on my hands for this so pushed it hard and there is still great progress being made weekly with trunk strength.




ME Bench (5th September)

Incline Bench Press (Max legal width).....Back In February I maxed out with 145kg using a medium grip (My worst grip)

I worked up today trying to beat that and when I got to my first lift over 90% with 130kg I had to struggle for a sloppy single. I feel very unstable on the bench and my triceps still feel weak, weaker than what they were. My biceps are hurting when I press also. I moved onto light weight and practicing form.

Overhead Press: 75x6/80x4/70x3-4+60x5-6

Db Incline Hammer: 4x sets....i struggled getting reps with the 80lb Db's.
Db elbows out ext: 4x sets with the 45lb'ers
Chin up: BWx10,5,3
Wide Pulldown: 2x 8
3x high rep machine inverse fly

I have hit a plateau obviously and I am clearly going backwards. I need to figure out what I have being doing so wrong that is causing both the deadlift and bench press to drop off



GPP session (5th Sep)

10+ mins foam rolling quads, back and biceps
3x Db hammer curl: Needed straps with 26s and 28s just because of left hand injury and does not feel as good but just glad to stimulate biceps again
4-5 supersets of pushdown and face pull
some extra sets on machine inverse fly


GPP (6th Sep)
Done some more extra work for the priority bench press groups, lats and triceps
Kept it light…4x wide Pulldowns, 4x tate presses, 3x rope pushdown
Not much work. My work capacity is not that good yet if I am being honest.


DE Squat (7th September)

20 minutes of upper mobility, bench press technique work and lower mobility.

"10.5" Box Squat (Max Width/Low bar)
10x2 all with 120kg and -1 min rest intervals........Big improvement from last week in that I increased the volume and kept the weight constant and was able to push my feet all the way out to the sides of the rack and keep them pretty straight despite using my lowest box height.
Speed improved with each and every set as did form. Only problem was setting up under the bar and keeping it steady.
NO TENDON AND JOINT PAIN THIS WEEK!!

Tried to do speed pulls but cannot grab the bar tight with my torn up left hand. This is a lesson being learned here about overdoing the grip work.

5x4 Suspended GM: 100/110/115/120/125kg...........I had to round my mid to upper back but feels alright. I am starting these very deep and am using a straight elieko bar so think it is acceptable.

Erectors and Abs work
3x Seated GM: 60x10/65x8/70x6
3x Decline sit up: 30x21/40x10/40x8
3x Pulldown Abs: pin 10 x 10,10,10

Done everything after warm up in roughly 1hr on empty stomach.

Scott McBlain
09-08-2012, 05:35 AM
DE Bench (8th September)

5 minute shoulder pre-hab warm up.

Incline Bench Press

bar*5
40kg*5
60kg*5
80kg*2 (All warm up sets with pinkies on power ring)

100kgx3x3 (Wide)
100kgx3x3 (Thumb from smooth: Much faster, felt great)
100kgx3x1 (index on smooth: The big range made the reps too slow)
90kgx3x2 (Index on smooth paused for 2 seconds: Better speed)

Jm press

60kg*11
60kg*8
60kg*6
50kg*8...............I used lighter weight than the past as my delt dominance messes up form when I go heavier

Db Incline Hammer press

37.5s*8
37.5s*5
30s*8
30s*6-8............I am weak with Db presses right now.

Upright T-bar Row

4plates+10*15
+5kg*13
5plates*12

Tate press

20s*12
22.5s*8
25s*8

Face pull

41kg*12
45kg*12
52kg*12
59kg*12
using 1 arm 32kg*8


Increased Tricep volume as I need to make them my strongest pressing muscle for bench press and they are right now very weak and lagging behind deltoids.

Scott McBlain
09-09-2012, 07:06 AM
GPP work (9th September)

Close grip steep incline press

225*4
225*3
200*9 (Failed on 10th rep. This exercise was tough but did not expect this!)
135*10-12

Cambered JM

50kg*12
50*15
50*14
50*10

Wide grip Pulldown

185lb*15
185lb*10
185*10
90lb*12+

Stability ball Db hammer press

20kg's*20
22kg's*15
26's*12
26's*12............Did not really go heavy as it's a new exercise. My upper back was on fire from these probably because its working so hard to stabilize me when pressing.

Done high reps with very light loads on upper back and deltoid movements to help with recovery. Need to do this more.

Db hammer curl

28kg's*12
28s*10
28s*7

Finished in roughly 60 minutes with more recovery type stuff. Sometimes I don't care about training for over 1 hour as I just want to work hard and also my conditioning is a work in progress.


I really tried to focus on building the triceps today so did not give as much attention to lat work. I have not given them enough volume over the weeks and thought 8-10 sets of floor press and Db work would build them up but they are both presses so my dominant deltoids and pecs get a lot of the work and I dropped extensions for so long, which is no good. From now on I will do pressing and extensions on ME and DE but also try and do sessions like this with priority given to working the triceps hard so the overall volume goes way up and this should raise my bench!

Scott McBlain
09-10-2012, 06:47 AM
ME Squat (10th September)

Only needed less than 10 minutes of mobility work as I am much more flexible now and could squat max width (feet against rack) to my lowest box height).

"10.5" Box Squat

Goal today was a 20kg PR of 180kg. Got 160kg 6 weeks prior.
Bar/60/100/120/130kg........Warm up sets. 2-3 reps explosive but sitting far back for 1 second count.

90%+: 145x1/155x1/165x1/175x1(Lost my form and left knee came in but weight felt light)/180x1 (Not too much grinding)
I will now start adding plates to the box again and break current PR's at each height up to my highest box of "15".

Ultra wide sumo

170kgx2....Still a grip issue from torn left hand
add chalk: 170x2
180x3
180x2...............Very difficult sets with no belt and a very bad lift for me.

Ft squat

100kgx2,3,4,5.......Only 60% of my max but hips were gone at this point and got some decent work.

Had to wait lengthy periods today for equipment in my gym. Left accessory work for later today.

Scott McBlain
09-10-2012, 04:47 PM
PM........Triceps and active recovery

Decided to do triceps work for 2nd day in a row to kind of shock them a bit and then let them recover for ME bench on Wed. Will do abs training probably tomorrow as can recover from that easily enough.

4x Ez extension on decline

30kgx15
50x10-12
50x6-8
35x12

2x flat ez extension

35x15
35x12

3x Db hammer press (stability ball)

26'sx20
x15x12

3x rope pushdown: 10-12

Done a exercise used at westside I think, a medicine ball press on assisted chin up machine changing grip for tricep rehab using light weight high reps, also face pulls for recovery of upper back and shoulders.

Weighed in at 260lbs tonight so I am maintaining my weight well right now on lower calorie diet.

Scott McBlain
09-11-2012, 12:30 PM
Abs and recovery stuff 9/11/12

Done a circuit of high rep light weight isolation movements for the pressing muscles and felt much looser for it.
Then onto the heavy Abs work I left out yesterday.

Db side bend

46kgx15
48kgx10
50kgx10
40kgx15

3x Pulldown Abs: 12-15 reps
3x Rope kneeling crunch: 10-12 reps

Decline sit-up

30kgx18
40kgx10 w/drop set

Scott McBlain
09-12-2012, 11:58 AM
ME Bench (9/12/12)

Close grip Floor press (Index on smooth) Previous PR was 150kg touch and go months ago.

barx8
60x8
80x5
100x3
110x3
120x3
130x2
137x1
142x1 (Well a slight finger up and a slightly uneven lockout: These are the lifts that need recorded)
152xX (stapled)
132x1

I am not too surprised by this. My bench has definitely got a bit backward. This felt like a pure triceps movement and that is where I am struggling right now. I also hope my wide pressing improves soon.

Overhead press

82kgx3-4-3(10) Could not lock this weight out at the top for some reason so were half reps
60kgx5 full range

Db hammer press

42'sx10
44'sx8
46'sx6
48'sx4

Tate press....the only thing I felt strong on all night but I try to go heavy on ME accessories and loosened the form a bit

22'sx12
25'sx10
27.5'sx6
27.5'sx6
27.5'sx8
25'sx6

Lat bar seated row

80kgx12
100kgx8
100x8
80x12

Machine Inverse fly

3x heavy sets of 8

Rope pushdown

3x heavy sets (about 10 reps)

Scott McBlain
09-13-2012, 09:41 AM
GPP (13th September)

Some extra work for the triceps,lats and upper back with active recovery for upper body today

Ez bar Jm press

40kgx15
50x12
60x8
60x8
50x8
50x8

Wide grip pulldown

80kgx12
90x8
90x6+drop
80x8+drop

Kroc rows

60kgx10
60x10
60x8
70x7 w/straps

Volume and intensity were very good today and so went longer than a standard extra workout apparently should as I took longer rest between rowing sets. This is still progress in my GPP and strength.

fernandoexig
09-13-2012, 09:42 AM
I like that, first impressions are great

Scott McBlain
09-14-2012, 10:32 AM
DE Squat+Deadlift (09/14/12)

Done only lower body mobility today to get ready for the low box. I did not have problems with setting up bar placement so upper mobility must be better.

"10" Box Squat: 12x2 w/122kg (roughly 60%) and -1 minute rests.
I brought a tape measure and this box height was just under 10 inches so my lowest box to date. This was in a different gym where I have never squatted or pulled before and the rack is more narrow forcing me to use a closer stance but still quite wide. I am pretty sure this closer stance boosted my speed as I was moving very fast and sitting back and for at least 1 second on the box.

Conventional Pull: 12 singles w/30 second intervals..no chalk or belt
165x4/185x4/195x1 (decelerating at lockout so no good)/185x3..........This was a good return to decent deadlifting now that my left hand is fully healed. Was also using a thick cheap bar.

Suspended GM (Pins set at mid-belly)

100x6
120x5
130x4
140x2............much better depth for GM's

GM (to pins)

100x6
100x5

Db side bend

40x15
42x12
44x10
46x8

It looks like I will be able to add some chains and bands to my training now as have access to them so hopefully no more straight weight on DE day.

Scott McBlain
09-15-2012, 10:25 AM
DE Bench Day (15th September)

Bench Press w/40kg of chain
8x3 w/60kg bar weight, 30 sec intervals.........First time training with accommodating resistance so obviously the sets were inconsistent as I got used to the feel of the chains de-loading and loading and swinging. When I moved the descent as fast as I could under control it felt great and now I can understood why the chains work.

Jm press (off pins)

60kgx8
70x6
70x5.......Did not enjoy this at all. Probably worth chucking this exercise away as any exercise where you collide with pins seems to be nothing but a joint destroyer. Will just have to do regular Jm press and try and keep the deltoids out of it more.

5x Face pull

10-12 reps

4x Tate press

20kg's x 10-15 reps

2x Kroc rows (w/straps)

60kg x 15 and 12.........Felt light

4x Db rolling ext.

20kg's x 8-12 reps

Scott McBlain
09-17-2012, 09:29 AM
ME Squat Day (17th September)

Began with 25-30 minutes of mobility work including rotator pre-hab, upper body dynamic, hip pnf, arching on stability ball and air squats to different box heights.

"11" Box Squat with 50kg of chains(Medium stance/Low bar)

Barx5
Barw/chainsx3
60kgx3
100kgx3
140kgx1 (First heavy set but still kind of easy)
160kgx1
170kgx1 (220kg top of lift/Chains did not fully deload so about 190kg on the box)
140kgx1.....Counting this as a 4th heavy lift but was quite easy

Full Ft Squat

80kgx3
100kgx3
120kg x 3 singles
100kgx2 (Ass touching the ground, trying to be explosive)..........Still shit at these mainly an upper back weakness as it is hard to stabilize using the crossed arms technique

Ultra wide sumo

140kg + 50kg chain x 3-4 triples..........Feet were almost touching plates so chains did not overload lockout too much

Decline sit up

40kg x 2 sets of 12

Db side bend

50kg x 10
50x8

Pulldown abs

2 x sets of 10

Scott McBlain
09-18-2012, 08:56 AM
Arms training (09/18/12)

Ez Jm press

40kgx20
50x12
60x9
60x6
50x12..........Kept rest down to 30 seconds

Db hammer press

45kg'sx6
x5.....Poor choice. I cant really use my triceps on this and is always delts and pec taking over. Think this is why I am so weak with a close hammer grip on Db's.

Tate press + Db rolling ext super-set

2x sets with 20kg's 8-12 reps

DB Hammer curl

30kg'sx8
x6

Db curl

25kg'sx8
20'sx6

Hand blaster

3x sets high reps w/40kg for forearms

Scott McBlain
09-19-2012, 10:45 AM
ME Bench (09/19/12)

20 minutes dedicated to bench specific mobility work

Bench press w/50kg chains (approx 40kg at top/20kg at chest)
(all sets thumb from smooth)

bar x8
bar w/chains for 3 sets of 5
60kg x5
70x5
80x3
90x3
100x3 (120/140)
110x3 (130/150)
120x3 (140/160)
130xX (150/170)
Add slingshot: 130x3 (150/170)....This was very easy. Feel I could have got a single raw if I moved faster in the bottom.

I have only used chains 3 sessions now twice for bench and already love them. I think they can help mentally in the bottom of a lift as well as physically as they teach me to use much more force.

Jm press (Revised form)

60kgx10
70x8
80x4
60x8.......Kept in a straight line with hands behind elbow so not a full extension like I was doing. Should build strength in arms faster now

Db rolling extensions

22.5kg'sx10
25'sx8
27.5'sx5
25'sx6
22.5'sx6
20'sx4

Kroc row

60kg x15
add straps: 70kg x9

Machine inverse flys

3 x heavy sets

face pulls

3x heavy sets


This was the best bench press session I have had in a long time. Felt strong and explosive on the bench. My set up is improving as I force an arch and upper back tightness, just need to learn to drive with legs more and stretch the bar.

Scott McBlain
09-21-2012, 11:23 AM
DE Squat+Deadlift (09/21/12)

"11" Box Squat (For some stupid reason I did not bother with adding extra resistance)

125kg 2x2....This was not speed work
110kg 8x2....This was better, around 60%

I see now why straight weight does not really make since for DE as you will just decelerate anyway and that is not any form of speed work.

Conventional pull w/50kg chain

10x singles 140, 160, 170kg.....Probably only 20-30kg of chain at lockout but felt very explosive.

Suspended GM

120kgx6
130x5
140x3

GM

100kgx8
x4

Done 4 sets of pulldown abs back to back, was very frustrated today and everything just felt hard. Deadlifting is feeling better though as I get used to the extra body-weight.

Scott McBlain
09-22-2012, 10:20 AM
DE Bench (22nd September)

Before benching I went through specific mobility work for the bench again and feel it is making a difference as I am setting up my back and legs better and feel more solid.

Bench Press w/50kg of chains

8 sets of 3 w/75kg, 30 sec rest
3 close, 3 narrow, 2 wide

After the speed work I done high rep work for recovery using Db's and an empty bar. Joints were hurting from bench and this tactic seems quite popular.

Jm Press

50kgx13
x12
x12
x12

Tate press

20kg'sx15
22.5'sx10
x10
20'sx12

Vbar Seated row

80kgx12
x12
x10
x10

Wide Pulldowns

70kgx10
60x10
x8

Machine inverse fly

2x sets of 12

Scott McBlain
09-24-2012, 09:35 AM
ME Deadlift (09/24/12)

I was supposed to do something specific to deadlift lockout today and take a break from box squatting on Monday every week.
I do not have any mats or blocks so tried pulling from the power rack pins just below the knee and it was a disaster. Tried this some weeks ago in another gym with a torn hand and done better then. Even with 140kg warm up set I struggled for 3 reps. Eventually worked up to a grinder with 220kg, which I had to give 2 attempts and then missed 240kg. I have done 260kg for reps on this lift before though and a 280kg max!

Felt the equipment played some part as this was probably the cheapest bar and plates you can find. I am also struggling with getting enough food and have no energy and my deadlift has felt weird since bulking up from 240-260lb in a short space of time especially the lockout.

I done some ultra wide sumo pulls and then decided just to stop and leave.

Scott McBlain
09-25-2012, 11:37 AM
Triceps,Lats,Upper Back

Ez bar extensions

40kgx25
50x15
60x8
x6
x5
40x10

Rolling Db Extensions

20kg's x 10
x10
22.5's x 10

Rope pushdown

3x heavy sets of 12

Kroc Row

50kg x 30 (Rep PR)
60kg x 15 w/straps.........This felt like intense cardio for me, I had to lie down between switching sides let alone sets, which felt pathetic

Chest supported row

40kg x 12
50x10
x10
x10
x10

The electric gym scale weighs me at 264lbs now, it has to be wrong as I am eating less than half the calories it took to get me this heavy. It could be because of a lowered metabolism or something. Starting to feel fat though.

Scott McBlain
09-27-2012, 10:55 AM
ME Bench Day (27th September)

10 minutes working on specific mobility drills to help me on the bench. My set up was the best it has ever been this week.

Close Grip Bench w/50kg of chains
barx8
+chainsx8
60kgx5
70kgx5
80kgx3
90kgx3
100x2
110x1
120xMiss.....Seemed to loose my form all together on this set. Bar came behind my elbows slightly and my wrist wraps unraveled
100x3
110x2
115x1....About 125kg on chest and 150kg at lockout. Should have been able to get 120kg though.

Jm press

70kgx8
75x8
80x6
85x5

Db rolling Ext

25'sx8
x8
27.5'sx5

Straight bar pushdown

3x heavy sets of 12

Db row

70kg x 12 w/straps using quite strict form

Chest supported row

60kgx10
70x8
80x6

Scott McBlain
09-28-2012, 10:53 AM
DE Squat+Deadlift (7 weeks out)

A lot of mobility work needed today for the hips, erectors, arms, shoulders and upper back as they were tight from bench yesterday.

"11" Box Squat w/50kg of chains

3 x doubles with 104kg
7 x doubles with 115kg..........After getting warmed up these sets were excellent compared to last weeks's awful squats. The speed was much better and felt so light throughout the whole lift.

Deadlift w/chains

3x singles w/155kg
7x singles w/175kg

I then tested my power with what was supposed to be heavy singles using 197kg bar plus 40kg chain at the top. Done 3 and was almost fast and easy enough to be speed work, no belt. This was roughly 240kg at the top and felt nice so I really should get a 240kg+ in meet conditions.

Good Morning

125kg x 6
138 x 4
145 x 3
104 x 8.............This was good progress strength wise

Finished with 6 sets of heavy Abs work


Pulls were done from the standard height this week as have used weird small plates previously making it a deficit pull. I expect to improve my deadlift further when I start training with a powerlifting belt and power bar prior to my competition.
Squat has been going very well for past 7 weeks but need to practice actual free squats very soon and that leaves bench press, which needs some big progress over the next 7 weeks particularly technique wise.

Scott McBlain
09-29-2012, 12:02 PM
DE Bench

Chain Bench Press

8 x triples w/80kg using 3 grips. 120kg at the top.

Ez extensions

40kgx27
50x14
60x7
40x12

Tate press

20kg'sx10
22.5'sx8
20'sx10

Pushdowns

3 x sets of 10

Vbar seated row

80kg x 12
85x8
90x8

Chest supported row

50kgx12
60x10
70x10

Machine inverse fly

2 x sets of 10

Scott McBlain
10-01-2012, 02:26 PM
ME Deadlift

Sumo pull with Chains

70kg x 3 sets 5
add 50kg of chain: x 3 sets 5 changing resistance at top

All sets with 25kg of chain at lockout
124kg x 3
150 x 2
Add belt:176 x 1
Add chalk: 188 x 1
195 x 1
202 x Miss (Could not squeeze past sticking point when total weight got close to 230kg)
No belt: 176 x 2
183 x 1....Needed more work and got about 5 sets over 90%

My poor sumo pull is mostly down to poor technique. This is obvious when I use my first warm up set as I make it look heavy when it is not.

Good Mornings

136kg x 6
148 x 4
160 x 3
136 x 3
104 x 6....The heavier sets were with messy form but I really need to push these

Also done 7 sets of heavy Abs work

Scott McBlain
10-02-2012, 01:18 PM
Some extra accessory stuff for bench tonight

Db Row

60kg x 12
50 x 12......Only done a little bit as this exercise is draining and no point being fatigued tomorrow

Chest supported rows

50kg x 12
60 x 12
x12
70 x 10

Face pulls

2 x 20,15

Machine inverse fly

2 x 12


I just like to work and feel that on both Bench days I use most of my energy on the main lift and Triceps work so only done pulling muscles tonight

Scott McBlain
10-03-2012, 12:01 PM
ME Bench

Fat Bar Bench Press w/chains (Wide Grip)

(Around 40kg of chain @lockout)

bar x 8
+chains x 6
62kg x 5
84 x 5
96 x 4
103 x 3
108 x 2
115 x 2
120 x 2
132 x 1 (170+kg @top)...Big PR with chains
139 x miss (180ish @top)....Stalled just short of lockout

Jm press

74 x10
86 x 7
93 x 4

Db rolling ext

22.5's x 8
25's x 6
27.5's x 6
30's x 4

Fat grip pushdown

3 heavy sets: 10,8,8

Scott McBlain
10-04-2012, 12:42 PM
More Bench Press Accessory work

4x Incline bar extensions
4x Vbar pulldowns
4x Chest supported rows
3x Db curl

30 mins including long warm up. Holding back in these sessions deliberately to feel better for the main work days.

Scott McBlain
10-06-2012, 10:44 AM
5th October

Trained at a club and done strict refereed squats. Worked up to 180kg with no belt and very wide stance. Was annoyed at how much strain I had to endure to come out of the hole with this weight, was instructed to descend slow and come up fast.
The emphasis was on technique rather than strength though.

Also done some light deadlifts with both styles focusing on set up and keeping chest up more.

6th October

DE Bench Day

Only managed 6x triples with 82.5kg and chains with 2 close grips. My shoulders were killing me.


4 x Jm press w/chains using the bar
4 x Tate press
3 x Rope Pushdowns
4 x Chest supported rows
3 x Machine Inverse flys

Scott McBlain
10-08-2012, 04:44 PM
Speed Deadlifts while ill

I caught sickness the day before and was struggling all day. I managed to get to the gym feeling a bit better after taking nasal sprays for my nose and resting.

I intend to lift in a deadlift friendly competition on Saturday so needed to get deadlifts trained today and see how they feel.

Managed 8x1 with 175-180kg with roughly 45kg of chain at the top. They were wrapped around the bar 3 times each so kicked in very early in the lift. Speed was ok for DE but definately not as good as last week when I was healthy.

To test my strength a bit I done 3 singles with 210kg + the 45kg of chain so a little over 250kg at the top. The last lift was a bit tough avoiding hitching.

Thinking of opening with 220kg maybe and then take it from there. Would really like more than 260kg for a deadlift only event though.

Scott McBlain
10-09-2012, 03:25 PM
Accessory work

Close stance good morning

60x8
100x5
125x5
138x5
145x3
155x1.....technique was much better this night

Chest supported rows

70x10
80x10
90x8
60x10
40x12

Decline sit up,Pulldown abs, Db side bend giant set

40kg x 22,40x12,50kgx8

Scott McBlain
10-10-2012, 12:40 PM
ME Bench

Close Grip Bench w/2 sec pause...Previous best was 130kg

Got 4 sets over 90%
125x1
138x1 (PR)
142xX
125x2
138x1
142xX.............Thought I could get over 140kg today but at least I am almost sure that I am now stronger out wider. Still feel my pecs are doing the lift even with index on smooth grip. Triceps are still a major weak link.

Jm press

80x5
85x3
add chains
80x10
90x8
90x8

Db rolling ext

22.5's x 10
25's x 8

4 x pushdowns
2x Machine inverse flys
2x Hand blaster

Done some deadlifting with an eleiko bar instead of the usual cheap crappy one and worked up to 180kg so nothing heavy or taxing using a very close stance.

Scott McBlain
10-12-2012, 08:48 AM
Bench accessory stuff (moderate intensity)

6 x tate press
3 x incline bar extensions
4 x pulldowns
3 x inverse fly machine

Was supposed to focus more on lat work as I feel its been neglected lately but ended up doing mostly tricep work as it doesn't take as much out of me and is more of a problem with my bench press right now.

Scott McBlain
10-14-2012, 09:07 AM
Deadlift competition

weigh-in: 119.8 kg/264 lbs

Changed my opener from 220 kg to 230 kg after warming up and feeling strong with an eleiko deadlift bar

Got 230 easily
went 235 and was a struggle at lockout but got it
went 240 kg but although it came off the floor fast and didn't feel heavy I hit a brick wall just on mid quads.

It was friendly event so had my 235 passed though I found out with a heavy deadlift I do a slight hitch by bending my knees a second time to lockout so need to fix this or wont have any deadlifts passed in a meet.

Speed Bench + Deadlift accessory stuff

8x3 Bench w/doubled chains using 3 grips

used 75kg(50%) and with the chains looped twice it was heavier throughout the whole lift with less deload on chest and more weight at lockout.

Good Mornings w/chains

60 kg(110@top) x 8...Deep reps
80 (130) x 6
100 (150) x 6
120 (170) x 4 w/belt
130 (180) x 3 w/belt..........Liked these today

3 x Chest supported rows for the upper back and failed to do abs work as couldn't feel them working for some reason

Scott McBlain
10-17-2012, 05:30 AM
ME Squat Day

"10" Box Squat w/chains

Worked up to 195kg bar x 1 w/245kg top weight, around 220kg on box.......Massive PR helped a lot by using the powerlifting belt

Chain Good mornings

100 (150) x 8
120 (170) x 6
140 (190) x 3

2x stiff leg GM's

3x Decline sit up

40kg x 25
x 15
x 12

Scott McBlain
10-17-2012, 04:02 PM
ME Bench Day

Paused Bench (2 sec count w/wide grip)

Worked up to 145 kg x 1, which was missed twice last week close grip. Wide grip always feels stressful on my shoulders and moves slow and when I pause it I feel I lose all the power I have trained up over the weeks. Will probably test with a thumbs from smooth grip next week just to make sure I know my final choice for the meet.
I missed 150 kg by literally an inch at lockout which was weird as I never miss a bench there.

Slingshot on: 168 kg x 3 paused and 180 kg paused but missed right at lockout, much closer than my last attempt at 180 so not too bad.

3 x JM press....lower weight higher reps as I was hurting
3x DB rolling extensions........poor form. too much chest and front delts, which is a problem for me with triceps training
3x tate press....22.5's x 12/25's x 10/27.5's x 8
2x Kroc row....50 x 25/60 x 12......Exhausting

Scott McBlain
10-20-2012, 10:51 AM
DE Bench Day......4 weeks out

Done some exhausting deadlift technique work last night and messed my hand up more. Caused me to miss 210 kg 3 times. Think I will stick to the close stance head down style and just work on block pulls and eliminate the hitch. I should be capable of a 600 lb deadlift this way I am told.

Was very tired today but over-training is a lot of shit so went in and done some sluggish speed sets with straight weight. 100 kg and then reduced to 90 kg using 3 grips. 8 sets total very short intervals.

Done 8 sets of Tate press for triceps, 4 flat and 4 incline. Upped the intensity and volume on these. Worked up to 32.5 kg's flat for 6.
Managed 4 sets of heavy wide grip pulldowns up to 90 kg for 8 before hand gave in so no rowing. Finished with 3 sets of high rep inverse fly machine.

Scott McBlain
10-22-2012, 02:45 PM
ME Squat Day

Squat w/50 kg of chain weight

Needed 20 minutes of aggressive mobility work on hips and hamstrings and some upper body movements and extra warm up sets as I always box squat and no matter how good your box squat form is a regular squat will feel like a whole different lift and I feel stiffer in the hole. Tried my best to replicate my box squat technique without as much sitting back but need more depth, stability and explosiveness out of the hole in my regular squat over the last few weeks of the cycle.

bar x 2 sets of 5+
add chains (50 kg total: all loaded at the top and about half de-loaded in the hole) x 5
70 kg bar (120)x 3
110 (160) x 3
150 (200) x 1
Add belt: 170 (220) x 1
190 (240) x 1
205 kg (255 kg) x 1.....I cut this a bit too high so only around parallel when I need lower than that. Chains were swinging at the top and the floor was wet so extra difficulty. It may have been closer to 210 kg on the bar.

I need to do better with the squats as they should be easier than a box squat, just need to do them up until the meet and hammer depth and speed.

Static GM

110 x 5
130 x 3
belt: 140 x 5

Stiff leg GM

110 x 5
x 3
70 x 6

Db side bend

50 kg x 12
x 6
40 x 10

Scott McBlain
10-23-2012, 12:17 PM
Extra Accessory work

Chest supported row - Up to 90 kg and drop set after.
Wide grip pulldown - Worked up to 80 kg and then back down. Hand still recovering so this was tough.
Face pull - 3 sets
Inverse fly machine - 3 sets
Db curl - worked up to 27.5 kg's and back down. All very strict form.

Took 30 minutes which is way too long for such low volume on accessories.

Scott McBlain
10-26-2012, 04:04 PM
ME Bench Day

Ill all week and have missed a day this week which is not good so close to competition but what can you do.

Pin Lockout (Wide Grip/4-5 inches off chest)

2 x warm up sets with bar practicing set up press position.
60 kg x 6
100 x 6
125 x 2....Mis loaded on left side by 5kg
130 x 2...Very weird again as plates at my gym are all under scaled in different amounts
145 kg x 1.....6 lb PR
150 x Missed at 90 degree position
120 x 4.....narrow grip

JM press

80 x 8
85 x 6
90 x 3

Tate press

25's x 10
27.5's x 8
30's x 6
32.5's x 6

Inc Tate press

22.5's x 8
25's x 6
27.5's x 5

Rope pushdown

3 x 10 reps

finished with shoulder and rotator pre-hab stuff.

I think I have now found my ideal tester for a competition long pause bench press though really it should be a good 10 kg higher than a pin lockout max.

Scott McBlain
10-27-2012, 10:54 AM
Speed Squats

Squat with Chains

10 x doubles
130 kg (180) x 5 sets
135 kg (185) x 2 sets
140 kg (190) x 3 sets..........felt the speed, depth and form were all very on today. My pants ripped in the hole early on so think that was a good indicator of depth.

"18" Rack Pull

Worked up to heavy singles. Managed 2 with 230 kg and somehow missed 250 because my hamstring felt a sharp tightness shoot up it halfway through the lift which is probably down to lifting off pins with a very stiff bar. I need to do a lot of these before the meet and preferably from blocks.

Wide Pulldown

80 kg x 10
90 x 8
100 x 4
80 x 8

kroc row (w/straps)

70 kg x 12
x10

Pulldown Abs

40 kg x 12
x 12
x 12

First weigh-in since before stomach virus and was shocked that it was 124 kg so 273 lbs. Really don't know what is going on. Looks like I might have to cut weight before the meet to be safe.

Scott McBlain
10-29-2012, 03:21 PM
Rack Pulls and Tricep work

I think there will just be 2 more weeks of full training before the meet now. On Wednesday I will just test bench and squat together and so this session was all accessory stuff.

"18" Rack Pull

I really don't like this lift as it is very weird pulling the bar off steel pins and does not feel anything like a normal deadlift plus I am very weak on it. I worked up to 230 kg and done 4 singles. My calluses re-opened as usual. It looks like I am going to have constant problems with my hands for a long time. I don't know why the skin is so weak.
My technique in the top half of a deadlift is non-existent and I need to remember when it is on the thighs to push the hips in and lean back squeezing the glutes rather than pull further than necessary, which is what I have been doing.

JM press

80 kg x 10
90 x 5
95 x 4
60 x 10

Tate press

27.5's x 10
30's x 8
32.5's x 8
35's x 5

Incline Tate press

22.5's x 8
25's x 5

Cambered pushdown

3 x 12.....Right shoulder was filled with acid and was nagging me

Finished with pre-hab stuff

Scott McBlain
10-30-2012, 02:30 PM
Upper Back stuff

Wide Pulldowns

70 kg x 12
90 x 8
x 6
80 x 8
x 6
70 x 10

Chest supported row

70 kg x 12
90 x 10
100 x 6
single arm: 50 x 6
55 x 8+

Kroc Row (straps)

70 kg x 16
x 12

Inverse fly machine

3 x 10-12 reps

Finished with Pre-hab drills for shoulders and upper back.

Scott McBlain
10-31-2012, 11:56 AM
Today I was planning on testing squat and bench

I warmed up then started squatting. Did not take me long to get very deep and all the warm up sets were very explosive and felt light. After my 1st lift with a belt, which was 180 kg I had to wait 10 minutes until I could find a spotter and 200 kg felt harder than it should. Jumped to 220 kg, which I was expecting to get and as soon as I came out of the hole with it I completely folded over and had the bar roll down my neck and head.

Not sure what was wrong. Balance has been off with heavy free squats since I took the box out so close to the meet and was told I shouldnt drop so fast into the hole with maximal weights.

I moved onto bench and started half-assing it as I was so put off by now and ended up missing 140 kg practically on the chest as it came back toward my face.

I done some tricep work and had to get out. I might need to re-test the 3 lifts all together maybe next week before a complete Deload.

I am guessing that I am mentally burnt out waiting so long for my 1st competition so could have already peaked 2-3 times over the months already.

Scott McBlain
11-01-2012, 11:49 AM
3 Weeks out until my competition so still pushing hard despite being tired

"18" Rack pulls

Worked up to 235 kg and got 2 singles thinking hard about not hitching it to lockout. I can really pull much more with that 2nd knee bend and even more with straps but there is really no sense in doing that anymore. I was literally stalling on the lockout but shoulders were forward so had to grind hard just to get them pushed back
Dropped to 225 and got a double and a tough single.

Kroc rows

70 kg x 10
x 8
x 6..........No straps. Trying to use them less even on rowing exercises.

Pulldowns

Used palms facing and v-bar handles for light weight and strict reps. Felt I had no strength left for anything close to heavy.

Db side bends

Managed 1 set with 50 kg and a new calluse opened up and bled a lot.

Pulldown abs

super light, tons of reps strict and got a severe cramp in the abs.

Body was screaming at me to stop today it would seem anyway it could. I will just call it overreaching and try and finish this week of hard training before cutting back for next 2 weeks.

Scott McBlain
11-03-2012, 10:31 AM
Chain Squats, Paused Benching & Rack Pulls

Squats w/chains

Supposed to be the usual DE work but I am so fatigued that I was not able to move explosively and everything was sluggish. My hips were tight even after mobility stuff and so cut it at 7 sets as depth was getting higher due to it.

135 kg (185) 5 x doubles
140 kg (190) 2 x doubles

Bench press w/meet commands

Managed 6 triples with 2 grips. 3 with 80 kg, 2 with 90 kg and 1 with 100 kg. Didn't feel heavy just like my muscles have no fire power.

"18" Rack pulls

Worked up to 230 kg x 1 and 240 x 1 but fingers gave up as they are swollen and cut. Done some lighter lifts which were still tough.

I hope I haven't fatigued myself too far before competition. Think there will just be one more intense session this Tuesday for meet rehearsal and not much else.

Scott McBlain
11-06-2012, 02:53 PM
Final hard training before the 18th

Working up to planned openers.

Squat

20 minutes of mobility drills to warm up. Hips were still very tight throughout the squats. Needed 3 sets with the bar also.
60x3
100x3
140x3
160x1
Add belt: 180x1....Easiest and probably deepest and best executed lift with this weight so something positive to take to the meet.
190kg x1......................All these squats were actually paused as I learned from last time I descend too fast and loose tension and therefore control of the bar path.

Bench Press

Used a narrow (thumbs from smooth) throughout.
60x5
80x3
100x3
110x2
120x2
130x1.............All these lifts were also lowered more deliberately and controlled better so I maintain the tension everywhere and pause easier.
135kg with a wide grip....Had to rely on two spotters who yanked the bar up as I paused it for 2 seconds and they thought I was stapled. This is why I wish I trained with other powerlifters more often.

Deadlift

These all felt poor. I feel heavier than ever approaching the bar. I worked up to 210 for a single. Did not want to hitch.

"18" Rack pulls

190 kg x 6
200 x 3
210 x 1..................Found these move very fast and easier if I arch my back harder at set up so I am more upright. Never thought this was the best way to pull maximal loads though. Feel stupid.

Was half asleep tonight as still in an overreached state I think and diet has been better. I have been missing breakfast and just getting by nutrition wise for months now.

Planned openers as of now

Squat: 180 kg
Bench: If I choose Narrow grip will be 130 kg and If my shoulders feel well recovered and fresh on the day I will go max width and open with 135 or hopefully 140 kg
Deadlift: This is hard. I wont have removed hitching yet surely so a safe 210 opener maybe. If feeling great I would see 220 kg as a good opener though.

Scott McBlain
11-07-2012, 10:23 AM
Bench Accessory work

JM press

Worked up to 90 kg x 6 and pyramided back down in drop set fashion.

Tate Press

27.5's x 10
30's x 6
25's x 8

Rope pushdowns

20,15,12,10......Worked up in weight

Inverse fly machine

3 x 15,12,10

Db Hammer curl

26's x 15
28's x 8
22's x 12

Not able to do upper back movements as my finger is swollen up and cut again. Shoulders were beat up from some of the Triceps work today.

Scott McBlain
11-11-2012, 11:53 AM
Meet rehearsal for squat & bench

This ended up being a heavy day today so this week probably was not a deload like I planned but a lot more work on the lifts and comp technique lately.

Squats

No warming up other than straight into work with the bar and light weights starting close stance and bringing the feet out every set. I have developed a habit of pausing the reps at the bottom on the lighter lifts so should probably speed it up to utilize the stretch reflex better.

Added my belt for 180kg and got it very comfortably along with 190 and 200kg, which was much easier than last time I took this weight. I then was told to jump to 225kg to get an estimation of an ideal opener at the meet. This weight does not feel heavy at all but I had to unrack it from close to my belly as was working in with other lifters and I made the lift but depth not deep enough. Think it was definitely parallel going by feeling of the tightness in the hole but I need to leave no doubt with the judge.


Bench w/wide grip

Worked up to 140 kg x 1. The pause felt very long, it is something I need to get better at as I do not feel very strong when I pause on the bench. I missed 145 kg close to lockout so at least my sticking point has seemed to move further up the lift and lockout seems like a more common issue with lifters and there is many ways of sorting it out Im sure.

This is me done now until my first meet on Nov 18th. Can't wait.

Scott McBlain
11-18-2012, 05:09 PM
First Meet: British universities championship

Weighed in at 118.6kg so over 260lbs.

During squat warm up I decided to stick to planned openers even though I was feeling rejuvenated from de-loading and taking it easy in training lately.

190kg x 1.........Very poor bar position and foot placement plus right knee came in badly.
200kg x 1........This was much better technique wise and felt very easy. I was told at the meet the 1st lift is always hardest.
210kg x 1........By far the best squat. I took it pretty deep I was told and may have paused it. Felt like an opener but really wanted (Wisely decided on the day) to get 9 good lifts today rather than go all out with 50/50 attempts.

Bench Press

Shoulders were fine today and felt comfortable on every lift.

130kg x 1.......Shaky left arm. Slow descent
135kg x 1........Bit slow at lockout but much better.
140kg x 1........The best lift. Very easy but this weight should be an opener for me!! Still learning the required technique for the powerlifts. At least I have an official baseline to improve on now!

Deadlift

This was a hectic rush. Have never warmed up to heavy deadlifts so fast ever. Done 1 set a min in warm up room.

220 kg x 1......Straightforward. Speed is down a bit from months ago though.
225 kg x 1.......Good choice
230 kg x X.......Should not have missed this. Got it all the way but did not thrust back shoulders so not counted. No hitching today at least but expected to get 230-240 deadlift at first meet even with technical issues I have.

A 575kg total is really not great for my size but I know that I will continue to progress fast after the first meet. Have to start somewhere. Will get 600+ kg before end of year.

Scott McBlain
11-22-2012, 03:31 PM
ME Bench

I decided to come back to training today as I was feeling worse from not doing any activity.
Was not motivated at all. I have read that this is common following meets.

Close Grip Bench (touch and go)
barx10
60x8
80x5
100x5
125x3
135x3 (Some help from spotter at lockout)
145x1..............Was only planning on working up to a max triple but needed more work/weight.
120x2

This moved pretty well as I have not done touch and go in a long while.

Extensions (to nose)

45kg x 12
x10
x8

Tate press

30's x 9
35's x 4
27.5's x 6

Ran out of steam quickly and stopped there. Was purely mental.

Scott McBlain
11-26-2012, 10:50 AM
ME Deadlift............Whole session was dedicated to my lockout (Think I am starting to understand westside method better now)

Have been busy with university since after the meet and have not trained as much as I would like to have and still do not have the high level of motivation and desire that I have always had since I started strength training. I know this will come back very soon, just a matter of time and need to see what meet is next e.t.c.

Stiff Leg Deadlift (With straps/no belt/Reps were touch and go as emphasis is on targeting my poor lockout)

Started by coming off the rack and lowering first so more of a Romanian deadlift to help warm up.
160 kg x 3
180 x 2
200 x 2
220 x 1 (This was a huge SDL PR)
180 x 3
200 x 1 (GPP seems low right now)

"18" Pulls......More lockout stuff

These were awful. I hate these right now. I definitely used to be much stronger on these. Struggled with 220 kg for 2 singles today

Shrugs.........I chucked these in rather than heavy grip work that would rip my hands to bits and screw training up for another month. Still unsure about their effect on deadlift lockout but some people use it for that.

180 kg x 10
220 x 8
240 x 3 (belt)
180 x 8 (belt+straps)

Tried some hanging leg raises for first time in months and suffered due to being so heavy and having to grind out reps.

Scott McBlain
11-27-2012, 03:56 PM
Bench Work

Instead of doing speed work without any accommodating resistance I ended up improvising and working up to something that felt heavy and then back down for some kind of volume. Training is in one of them funks but fortunately it is happening now before the next competition cycle.

Close Grip Bench (w/Olympic weightlifting bar: seemed to be significant factor)

Worked up to 120 kg and only managed a rep. 130x1 then 2 more single with 120kg.
This is typical inconsistent benching for me and this was done touch and go so should still have been able to work up to 140-45kg.

Worked on the typical triceps accessory stuff
5 x Inc Tate press
4 x Db rolling ext's

Will do upper back work tomorrow as I am not in shape to do it effectively in same session as this.

Scott McBlain
11-29-2012, 07:49 AM
Squats and Deadlift

Decided to scrap DE work. Do not think there is any point doing straight weight speed work like I used to do as I will not get the desired benefit without adding chains or bands. Obviously I will pick it up again in time for the start of next training cycle so will need to purchase the bands and look into getting chains somehow.

Squat

Back in the old power rack now (moved back to commercial gym) and able to widen my stance so will need to work on the hip mobility hard again for this stance as my knees are coming in when I am deep.

Warm up: Romanian deadlift with bar + 60kg to warm up posterior chain + pushdowns for elbows
barx5
barx5
60x5
100x3
140x1
Add belt
180x1
200x1...........Will open with this on Dec 8th where I will find out relaiable pre-cycle numbers
220x1...............It is impossible for me to gauge depth on these heavy lifts when I train alone so not sure about it. Know I can get this for at least a 3rd lift on the 8th.

Finally I am regularly squatting over the 200 kg mark. Need to strive for this on all squat variations during training now. It is the only lift really going anywhere right now.

Stiff leg deadlift (straps/touch & go/no belt)

170 x 5
175 x 3
180 x 4.................Think this is a good exercise for my lockout.

Shrugs (Using little momentum...Aim is not trap development but to feel big weight like at the very top of a deadlift and help that final push to lockout, plus it is superior form of grip training as weights are realistic and the bar is moving as opposed to staying static)

180 x 12
220 x 10
240 x 4...............Hands are doing well. This weight used to tear them up just holding it but now can shrug it with no straps.

Pulldown abs

3 sets: 15, 13, 15......Stronger on these despite rarely ever dropping them for long

Db side bend

25 kg x 50 per side (cluster set w/no rest)


Felt much better after this than all the other post-comp sessions so far.

Scott McBlain
11-30-2012, 12:07 PM
ME Bench

The Bench session last Tuesday was neither DE or ME and was lazy and crap so felt recovered enough to do max effort work tonight.

Pin lockout....about 3 inches from chest (Selected mainly out of convenience as I train alone so don't need a spot on this, however it does correlate the best with my paused bench)

Bar x 8
60 kg x 6
100 kg x 6
120 kg x 6

90%+ sets

130 kg x 3
140 kg x 1......Still attempting reps but when weight gets close to 100% it slides too much and can't keep it in the groove.
145 kg x 1......Slid back but just pressed it from a poor position and got it ok.
150 kg x Miss
150 kg x Miss.......This weight still eludes me on this variation but feel a 150 kg+ paused bench is close.
130 kg x 3
140 kg x 1

Was left with a sore shoulder from this which always happens anyway so did very little accessory

Wide pulldowns

5 work sets high reps.............Really need to give chin ups a go again as they are so much superior.

Scott McBlain
12-02-2012, 12:11 PM
ME Squat

Front Squat

bar x 6
bar x 3
60 kg x 6
80 kg x 3
100 x 3
120 x 1
130 x 1
150 x miss......Too big a jump. This was one of my old mistakes that needs correcting. Missed it due to setting safety bars too high though.
Belt on
150 x 1...Grinder
160 x miss....Just the upper back giving out as I have to use a crossed arms grip, which might as well be arms straight ahead grip. Even with chalk on my shoulders it rolled too far.
140 x 2....For me this is progress
150 x 1....2 lifts at 100% is good work for me. This is another big mistake I used to make on ME days, if I hit a PR quickly I would stop it there.

I am still learning things about the westside or conjugate method. My training is smarter than ever before as there is much more meaning into everything I do in the gym now. Not sure about lift variations though and the dynamic correspondence.

Deadlift lockout stuff

Stiff leg deadlifts (straps, touch and go reps, sans belt)

175 kg x 6
180 kg x 4
190 kg x 1....Ran out of gas and expected too much too soon. Also need to remember not to programme every weight, set and rep before hand as a goal as it is too easy on paper and never realistic.

Shrugs
180 kg x 12
200 x 8
220 x 8
240 x 4...........Felt lighter today and moved most reps faster and further so still progress.

Db side bends

35 kg x 50 per side (cluster set)

Pulldown abs

30 reps heavy (cluster set)

Scott McBlain
12-04-2012, 07:50 AM
ME Bench

Floor Press (Comp Grip)

40 kg x 6
60 kg x 6
80 kg x 5
100 x 5
120 x 3
130 x 2
Work sets.
140 x 1
150 x 1.........Grinded long on this, which I normally can't do when pressing. Probably a PR though not too concerned right now.
135 x 2

Pin Lockouts (Comp Grip + "3" off chest)

100 x 8
120 x 5
125 x 4
130 x 3......Last 3 sets taken to failure as Triceps were giving out.

Incline Tate press

25 kg's x 12
x 10
x 8.........Was aiming for 3 x 12 so was also to failure

Db Rollbacks

25's x 8
x 6+ drop set......Triceps just hit a wall on the 2nd set.

Pulldowns (w/Narrow Grip)

Rep range: x 12
x 9
x 8+drop set........Found myself doing convenient pulldowns again. Doubt I am strong enough for pull ups at 260lbs body-weight just yet and can not do rowing movements at this stage in a ME session so will need an extra session of heavy upper back work during the next cycle so it is trained effectively.

Db curls (Strict, not alternated)

17.5's x 2 sets to failure........

Scott McBlain
12-05-2012, 08:00 AM
Deadlift Accessory Work (Lockout emphasis)

Stiff Leg Deadlift (Straps & no belt, Paused the reps today)

Worked up to 3 heavy work sets
180 kg x 6
190 kg x 3
200 x 2

Power Shrugs

180 kg x 12
200 x 8
220 x 8
240 x 6
250 x 3
250 x 3.................Grip is feeling quite strong now. I will soon see what affect these have had on my lockout on Saturday!

Db side bends

35 kg x 50 reps per side (cluster set)

Pulldown Abs

3 x sets 15, 10, 8

Scott McBlain
12-08-2012, 06:42 AM
ME DEADLIFT

Could not make it to the friendly comp today for various reasons so ended up in the gym working on deadlift. Thinking about switching back and forth between deadlift and squat for ME now rather than mostly box squats and then the odd week of pulling.

Stiff Leg Deadlift (Straps/No belt)

50 kg x 6
90 kg x 6
130 x 3
170 x 3
190 x 2
90%+ work
210 x 1
230 x 1.............Over 500 lbs. PR of 10 kg since a few weeks ago.
210 x 1

Down work
190 x 4
170 x 4

Power shrugs

180 x 14
200 x 8
220 x 5
240 x 6
260 x 3.....Feeling this weight puts me at my limit as was hurting my back and strained my traps a bit. Probably should just stick a belt on for heavy sets.
200 x 8

Decided to do some Upper back work as has been neglected lately.
Chin-Ups
Body-weight x 6
x 4.........Not surprised that I struggled getting many reps here

Pulldowns (Narrow Grip)

Worked up, Sets went 12,8,7+4 + drop set of 10.

Db side bends

37.5 kg x 30 reps a side (cluster set)............Stopped it here. Done OK work wise despite throwing up all morning.

Scott McBlain
12-09-2012, 07:57 AM
Upper Back and Abs (30 mins)

I will need to do these extra short trains regularly from now on. I think the priority will be general training for the upper back and triceps and extra abs work as this is probably what I need the most for my lifts right now.

Behind the neck pulldowns

5 sets working up the stack 6-12 range

T-bar rows

Managed 3 sets with modest weight 8-12 range. I find very heavy rows really draining so no need today.

Pulldown Abs

50 total reps all heavy

Scott McBlain
12-11-2012, 06:57 AM
ME Bench

Bench press (comp grip)

Worked up to 140 kg x 2 and 150 kg x 1 so 3 lifts over 90%. Not really paused long enough I don't think but as I am quite far out from the next form of competition that is probably not a major concern.
These were technically PR's. I don't ever remember doubling 140 kg other than for forced reps before I began powerlifting in February and not sure if I have paused 150 kg before or done it at all with this grip. This just shows how up and down my bench press has been. I have taken steps back to go forward long term. Feel my triceps are starting to grow stronger and take over during the press. I can also feel my lats doing a lot more than the pecs.

Pin Lockouts (comp grip/"3" from chest)

100 kg x 10
120 x 6
130 x 2
x2
x2
x2............This was 8 lifts at 90% so decent progress in work capacity.

Incline Tate press

27.5's x 12
x 15 (cluster set)
22.5's x 12 (cluster set)

Db rollbacks

2 x cluster sets with 22.5's. Like last week triceps were worked hard and were struggling to contract much longer.

Some Pre-hab work for the shoulder and elbow areas to finish off.


Today while benching I noticed how I had no speed what so ever even during touch and go warm ups. Really shows me how important the DE work has been for me so look forward to taking it up again soon.

Scott McBlain
12-14-2012, 09:40 AM
Done light upper back and bicep work the day after heavy benching.Trying to increase workload in time for next phase of hard training.

Today was Bench work

Rack Lockout ("3", comp grip)

Done 5 work sets
120 kg x 7 (Rep PR)
130 x 3
130 x 2 (close to a 3rd)
130 x 2
120 x 5 (narrow grip)

Db rollbacks

25 kg's x 10
x8
27.5's x 12 (cluster set)
25's x 8 (cluster set)

Incline Tate Press

27.5's x 10+ (cluster set)
22.5's x 10+ (cluster set)

done 4 sets of rope pushdowns at the end. Triceps were not as quick to die out this time compared to previous bench days and are getting stronger and thicker around the elbow.

Scott McBlain
12-15-2012, 01:17 PM
ME SQUAT

"12" Box Squat

Worked up with typical: Bar, 60, 100, 140, 160 kg.

Put belt on at 180 kg x 1
200 x 1
220 x 1 (35 kg PR for this box height)
175 x 3
180 x 2

Felt very explosive off the box tonight. Using widest stance possible (feet against power rack) and sat back well. Everything felt really good and this did not feel like an all out max. I could have tried 230 kg to break the 500 lb barrier at last but the gym cleared out by then so had no spotters.

Stiff leg deadlifts (w/straps)
180 x 3
200 x 2
200 x 1...........Realized that I am too close to 90% on supplementary work and this is more of an issue when I get good volume on the ME lift.

Power Shrugs
Worked up to 240 kg. Heavier weight and low reps for these.

Db side bends
37.5 kg x 40 (cluster set)

Abs Pulldowns
50 reps total heavy

I am ready now to get stuck into a full on training cycle for the new year. Just need to purchase some bands so I can do more effective DE work, which will be put back in next week and also will give me good variation on ME work.
I feel I will be able to regularly start squatting over 500 lbs from now on as long as I pick the right variations that allow this.

Scott McBlain
12-16-2012, 02:04 PM
Some Upper Back and Bicep work

T-Bar row
Worked up to 6 plates for 2 sets and dropped back down in weight. Pausing each rep on the floor.

Pulldown (narrow)
4 sets

Pulldown (behind head)
4 sets

Seated row
3 sets

Db curl
light weight and lots of strict reps again. More of a pre-hab movement for me.

Scott McBlain
12-21-2012, 04:15 PM
ME Deadlift.....(kind of)

first attempt at one gym in am

"1.5" deficit pulls
worked up with a lot of light warm up sets as the bars in this gym are all bent and very poor quality. i got as far as 210 kg missed the lift and just stopped there before i probably injured myself pulling with a stiff barbell.

i managed to do 2 sets of Romanian deadlifts with a bar just as bad then 30 reps of heavy db side bends with beaten up Db's that were spinning in my hands.

i left the gym in a very bad mood feeling hopeless.

2nd attempt at a commercial gym

this cost me a fortune for 1 session. the bar i used for "2"deficit pulls was even worse than the one earlier. it was hard to put plates on it and it was bent a lot in the middle with 1 side raised higher than the other. managed 3 singles at 210 kg with straps. missed 230 and 220 kg.

Done some romanian deadlifts with another bar, slightly better but very short.
half-assed abs work and then i left very frustrated again

i have used these gyms before but that was when i first began strength training for sports and recreation so never noticed how much lifting is effected by equipment quality. i also realised how crucial it is for powerlifters to train in a club as opposed to a gym when ever possible.

I was originally going to start a full cycle of training this week but now will need to postpone that until the new year. there is too many holidays this time of year and now that i am back home for them i only have access to a few gyms that are even less powerlifter friendly than the ones i regularly train in. my goal for these few weeks will be just to manage what i can and maintain current level and then when i return to england will be ready to return to a normal westside style training regime. i also intend to compete as soon as Jan 20th in a divisional ipf meet.

Scott McBlain
12-22-2012, 10:30 AM
Bench work

Close grip press
Not too bad today equipment wise. the bench here has changed from the old days and is like lying on a big soft bed and is as wide as my whole back. the j-hooks were a problem but i just got a lift off.
worked up to 130 kg x 6 with some reps assisted.

finished with triceps work just picking up whatever was around me and going for reps and short rest.

My body-weight has somehow climbed up to 122 kg in the past 4-5 weeks, which is over 270 lbs and considering that my height is about 5'10 and the fact that my strength level is way below the standard it should be at for this weight category I think it is time to drop down to the bottom of my weight division for now and then go from there.

Scott McBlain
12-24-2012, 09:30 AM
done some accessory stuff today

conditioning and health right now are down the toilet. cant wait to start dieting soon. my weight is a problem even with this type of session.

6 x tate press
4 x ext's to the nose
5 x pushdowns
5 x t.bar row (wide grip)
4 x face pulls

Scott McBlain
12-29-2012, 03:28 PM
27 december did deadlifts

"2" deficit (no belt)
worked up to 210 kg on crappy equipment again. missed 220 at the usual mid thigh area twice!
done a lot of down sets of heavy doubles and triples.

romanian deadlifts (w/straps)

was unable to go heavier than 180 kg for a triple and double.

super-setted t.bar machine rows with hyper extensions 4 sets.

28th december was accessory work

6 sets chest supported rows
5 sets pulldowns
4 sets t,bar machine rows
4 sets preacher curl machine

today was bench

close grip press

worked up to 130 x 6 and 140 x 5 assisted. kind of like typical bodybuilder methods then missed 150 as it came down on left side. i blame the equipment again as this is around maximal for me and it makes that big a difference!

5 x incline tate presses
4 x pushdowns (super-setting bar and rope)
5 x extensions to the nose

wont be able to train again until another 4 days as gyms are shut! hate this about the holiday period.

Scott McBlain
12-31-2012, 01:05 PM
done speed deadlifts tonight

"2" deficit

worked up to 170 kg for a lot of singles. lost count.
did not want to go heavier as have not done speed work since oct/nov but this was not too bad.

then done abs

4 x heavy abs pulldowns
25 reps of db side bend w/37.5kg

did not get much work done as this weight room was very busy tonight and does not have many options

Scott McBlain
01-02-2013, 07:02 AM
speed bench

still have not got any bands yet but will buy some soon mainly for this type of session.

bench press: 9x3 using 60% of current max (90 kg) and all 3 grips.

extensions to the nose

50 kg x 12
x10
x10
40 kg x 10
x8

incline tate press

60 lbs' x 8
50 lb's x 8
45 lb's x 8

t.bar row machine

5 x sets of 10-12 with 3 plates on the bar

then finished with a lot of bicep reps and some push-downs and face pulls

Scott McBlain
01-04-2013, 03:41 PM
ME SQUAT

"12" Box Squat

Bar x 8
60 x 5
100 x 3....feeling heavy!?
140 x 1.....was too much effort to do more than a single!?
160 x 1
add belt
180 x 1
200 x 1
220 x 1..............almost took my head off coming up rounded over

I learned a lesson here. I have obviously not done a lot of squatting over the past month and it should be no surprise that it felt horrible tonight.

romanian deadlifts (straps, no belt)

100 x 5
140 x 5
180 x 4
180 x 3
180 x 2

Scott McBlain
01-05-2013, 12:48 PM
ME SQUAT PT.2

After reviewing last night I realized that this happens to me a lot and it just wont cut it. 2 lifts over 90% is not good enough.
So I basically continued last nights session tonight in order to make sure I squatted twice this week and got more volume.

"12" Box Squat

bar x 6
60 x 6
100 x 3
140 x 2
BELT
160 x 2
180 x 1
200 x 1
BELT IN 6TH HOLE (PR)............this week I began dieting and it is clearly working despite the scale still says 120 kg
200 x 1
200 x 1.........last 2 lifts much better technique wise and paused on the box for over a second.

T bar rows

4 plates x 12
5 plates x 9
6 plates x 6
x 6 + drop set

Decline sit ups (overhead/regular)

20 kg x 12
x 12
x 12

Scott McBlain
01-06-2013, 11:20 AM
ME BENCH

Paused Press

warm up: experimenting with long warm up with much more volume, longish rests and working hard on getting set up on the bench, which I keep neglecting. all the warm up sets were performed as fast as possible touch and go.
bar x 3 sets
60 x 6
70 x 5
80 x 5
90 x 5
Exaggerated pause added
100 x 4
110 x 3
120 x 3
90%+ work
130 x 2
140 x 1
150 x X.....tired of being inconsistent with this weight but technique was improved today.
85% back off work
120 x 3
120 x 3
90%+
130 x 2

Almost continued bad habits after missing 150 and unloaded the bar but then forced myself to put weight back on it for extra much needed work.

extensions (to the nose)
50 kg x 8
x 8
x 8

incline tate press

27.5's x 6
x 4 (drop set)

Db curls

giant set working up the rack and back down with minimal rest

I think my stability problem on bench press is down to having weak arms like I always thought so will keep training biceps now.

Scott McBlain
01-07-2013, 10:54 AM
DE SQUAT & DEADLIFT

Ordered some powerlifting bands and should be here in time for when I next do dynamic effort press so went with straight weight again.

"12" Box Squat (no belt)
11 x 2 @64%(140 kg)

"2" Deficit pull (no belt)
10 x 1 @80%(180 kg)............D't think there is any carryover in using the right %'s on deadlifts for me seeing as I still move very fast with maximal weights until the very top phase.

Db side bends
40 kg x 20 (cluster set)

Planks
30 sec
40 sec
40 sec........ definitely going to do a lot of these now. Major weak area.

Scott McBlain
01-08-2013, 12:10 PM
done what would be considered gpp work today. very short accessory stuff

decline extensions, db curls and more planks.

done 3 sets and managed 50 sec/55 sec/45 sec. goal is to hold it for 3 minutes before probably adding weight

Scott McBlain
01-09-2013, 02:50 PM
DE BENCH

Bench Press
8 x 3 with 90 kg (60%) using all 3 grips.........still no bands yet.

Pin lockouts (wide grip/"3" off chest)
120 kg x 6
125 x 3
130 x 3
135 x 3
140 x 2........last 2 sets were PR's.

Extensions w/thumbless grip

50 kg x 9
x 6
60 x 5
50 x 5

Planks

60 sec
45 sec
40 sec

Scott McBlain
01-12-2013, 09:49 AM
ME Squat

@powerlifting club today

Squats
2 x sets with bar
60 x 5
100 x 3
140 x 3
160 x 1
add belt
180 x 1
200 x 1....jumped the rack command
220 x 1.....cut the depth slightly even though it was feeling light
200 x 1-1-1.....basically a triple but a set up for each rep
205 x 1-1-1

on paper this is 8 lifts over 90% but I know my max is above 220 right now.
need to be quicker out of the hole as i am deliberately slowing down in the bottom and not sitting back enough.

deadlifts

some singles working up to 220 x 1 with no belt or chalk so technically a PR. top of the lockout was very slow on 220.

Scott McBlain
01-13-2013, 08:07 AM
ME Bench

Pin lockouts (comp grip, "3" off chest)

experimented today with a thumbless grip, which felt much better allowing me to get under the bar tighter, keep my elbows tucked the whole lift even with a wide (for me is little finger on power ring) grip and i felt that with this type of grip the triceps are activated a lot more.

bar x 3
60 x 5
100 x 5
110 x 3
120 x 3
130 x 3
140 x 1 (had the bar placed too far from my sternum so missed a 2nd rep)
140 x 2.....switched back to regular thumb grip to see difference
150 x 1..........PR finally. have missed this weight multiple times on this exercise before today.
155 x miss.....got huge cramp up back
155 x miss.....slid down the pins as i pressed. cant regain the lift when this happens.
135 x 2....thumbless

I switched back to regular grip just to make sure I would hit the numbers i wanted but will keep trying the thumbless grip after the comp on sunday.

Extensions (to chin and nose/thumbless grip)

40 x 10
45 x 9

Band pull aparts
3 x 10

planks

PR of 70 seconds
then done another 30 second set but trunk got so fatigued and would not get much more.

rear delt pre-hab stuff

Scott McBlain
01-15-2013, 03:22 PM
ME BENCH @ club

Strict paused bench w/gbpf rules (wide: 1 finger wider than normal wide grip)

bar x 5
60 x 5
80 x 5
100 x 5
110 x 3
120 x 3
130 x 1
135 x 1
140 x 1
145 x miss
145 x miss
130 x 2
135 x 2
140 x 2
140 x miss.........Missed more than normal tonight and form felt off. Found out I sink the bar rather than meet it and need to change this after the meet on sunday.

Also was told that thumbless grip is illegal in ipf competition. I will just use it in training now and again i think as i think i like it.

Scott McBlain
01-17-2013, 07:19 AM
DE Squat & Bench Press

My 2nd competition is in 3 days time so although I am not tapering for it I still adjusted today so as to not hinder performance on the day so no deadlifts and only singles on box squats just to lower the volume.

"12" Box Squat (w/belt)
8-10 x 1 with 150 kg. very short rests (-30 sec). This felt great and very fast. Was moving so rapidly that I un-racked it too quickly and almost fell backwards

Bench Press
8 x 3 with 90 kg. (-30 sec intervals). Used close grip, narrow grip and a max legal grip (never use this grip) and the max legal felt very good with the short range but don't want to get too excited with it. Have no idea what grip I will use Sunday, might use this one.

Accessory work

Extensions
2 x sets 8-10 with 50 kg (thumbless/to the nose)

Incline Tate press
27.5's x 8
22.5's x 8

Rope push-downs
2 x 8-10

Band pull apart (red bands)
3 x 8-10......this has quickly gotten much easier to do.

Scott McBlain
01-20-2013, 12:13 PM
2ND Powerlifting competition today: GBPF South Midlands Divisional

Weigh-in: 118.4 kg/261 lbs..........Weight not changed much since meet 2 months ago despite dieting but body composition definitely improved.

Squat

210 kg....Was my 3rd lift at last meet. Was shaky and slow with it. came forward a lot but got it.
220 kg.....Much better.
230 kg....Bar came down over my head on ascent. Common for my squat misses.

2 technical ideas to fix this in time for next comp are to work on moving hands in so elbows tucked under bar (more upright posture) so need to work on mobility for that and lower bar position. I will give both a go asap.

Bench press

140 kg.....very easy
150 kg.....no control. Too big a jump for bench press. lopsided press
150 kg......better but got stuck at my usual mini-max point. I hate this weight for bench. very inconsistent with it.

Went max legal grip and like it. Will use it more in training & will get stronger with it.

Deadlift

220 kg......straightforward lift
230 kg.....locked it out easy and fast this time
240 kg.....another weird miss. it seemed i had it all the way with everything locked out and it dropped on down command for some reason. maybe knees were not fully locked. did not feel heavy as usual with my deadlifts and seemed to move off the floor easy enough, just a very weak lockout. nose started bleeding, don't know what effect that had.

added 15 kg to total so 590 kg today. I am pissed off not to be well over 600 by now but still have 2 PB's and some would say 15 kg is a big gain in the space of 2 months.

Scott McBlain
01-21-2013, 07:56 AM
ME SQUAT

Ended up training less than 24 hours after the meet today to continue the cycle up to bigger comps in April. Did not feel any aches or pains from yesterday so thought I might as well start the week off with squats.

"15" Box Squat.........working on lower bar position and closer grip

2 x sets with bar
60 kg x 5
100 x 5
140 x 3
160 x 2
Belt on
180 x 2
200 x 1
220 x 1...........From the very start my bicep tendon in right arm was killing me but knew if I did not at least get up to this weight I would be annoyed after. This was brought on from using a close and uncomfortable grip with low bar position.

Decided not to go heavier than this today. Not sure how much stronger I am on a higher box as my problem is at the top of the squat anyway when the bar tries to take my head off. Will use this height again down the road when fully recovered.

Stiff leg deadlifts

managed some light sets with 140 kg (3-5 reps). right hand could not hold the bar tight because of the tendon pain

10 mins of Abs training at low intensity

Scott McBlain
01-23-2013, 08:25 AM
DE BENCH

8 x 3 @50% (75 kg) + red bands.

This was my 1st attempt at setting up bands. I think I need stronger ones though even for speed work. bicep tendon was bothering me again.

Extensions
50 kg x 12
55 x 8
50 x 8
40 x 10.............these hurt my bicep a lot

face pulls x 4
band pull apart x 3

Scott McBlain
01-24-2013, 07:51 AM
DE Squat and Deadlift

"9.5" Box Squats
Done 10 x sets of 2 with 140 kg (no belt)
Needed a lot of rest 60+ sec in between these. The depth made it hard to maintain an arch and some sets were slower than others but generally ideal speed. Went lower bar but not close as bicep tendon still bothering me.

Deficit Pull
4-6 singles with 180 kg (no belt).....Struggled with the mix grip as pulling effects the tendon. Still very hard getting down to the bar on a deficit.

I have ordered "20" super mini bands for bench and deadlift speed work as the red bands i have are "41" and too long plus prob too weak for squats.

Accessory work

4 x 12 on Rear fly machine
2 x Band pull aparts

Scott McBlain
01-26-2013, 08:55 AM
ME BENCH (REPS)

Bench press (max legal)

120 kg x 7
130 x 5
135 x 4
140 x 2
120 x 6.....the majority of these reps were paused on the chest as it feels more natural to do so now, which is definitely a good thing. I am 100% sure now that going as wide as is allowed is the strongest grip for me on bench. I also feel if I work on rep pr's it will carryover well to my max

Scott McBlain
01-27-2013, 10:16 AM
Accessory work today

Extensions to nose (thumbless grip)
40 kg x 12
50 x 10
60 x 6 (dropped to 40 kg x 8)

Rope push-downs
3 x sets of 12 (done strict)

Db curls
Just 1 big giant set working up the rack to the 30's and back down.

Band pull apart
4 x 12-15....used the "41" reds and "20" super minis. Obviously upper back is getting stronger as feeling easier all the time.

Scott McBlain
01-29-2013, 12:29 PM
ME SQUATTING & DE DEADLIFTING

"15.5" Box Sq

Bar x 2 sets of 6
60 kg x 6
100 x 5
140 x 5
180 x 1
BELT added
200 x 1
220 x 1
240 x 1..........I made big 20 kg jumps to get to this weight as it has been in my head for a while since I began squatting 220 kg regularly in training. For some reason I just skipped over 230 kg as a goal and I am aiming straight for this number.
I used a slightly bent eleiko bar that rolled a lot and was very noticeable from 180 kg on-wards and think this added to the instability of each lift. I also want to use a wider stance than the power rack allows at my gym so stance does get screwed up when squatting.

Down work @75-85% (Was highly unlikely I would get an extra 2 lifts in at 90+%. Starting to think this is not always going to be doable, at least not when I am training alone in an awful commercial type gym)

180 x 4
190 x 3
205 x 1

Deadlifts w/super mini bands
10 x 1 w/140 kg

Scott McBlain
01-30-2013, 11:53 AM
DE BENCH

Bench Press w/super mini bands
8 x 3 @50% (75 kg using 3 narrow grip widths)

Extensions
50 kg x 15 (11-4)
40 x 12 (8-4)..............tendon in right arm hurting again

Band pull apart
3 x 12-15 w/"20" band
2 x 10-12 w/"41" band

Planks
60 sec-20 sec
20 sec

also done some rear delt stuff

Scott McBlain
02-01-2013, 12:08 PM
DE Squats

"9.5" Box Squats

7 x 2 w/140 kg................Lowered the volume today. The sets I did do were done with minimal rest again this week but was much easier cardiovascularly and speed and form much better.

I am trying to be much more conscious of upper back tightness as it is easily my main technical weakness with my squat right now. How I unrack the bar is also getting more attention as it always feels so much lighter when done correctly!

I think I will use "41" bands next week on box squats and prob have to lower the weight down to 60%.

Accessory work was band pull a parts and band pushdowns

Scott McBlain
02-02-2013, 09:49 AM
ME BENCH (Reps)

This was the 2nd week of going for max reps with different intensities but this week I changed the order to prioritize the heavier loads.

Bench Press (Max legal grip)

140 kg x 3 (little bit of assistance required for 3rd rep)
135 x 3
130 x 3
120 x 7-8
130 x 3

Because I began at a higher intensity and maxed out working down I was more fatigued and could not get as many reps as last week. Now I know why it is common to pyramid up rather than down. The volume was much lower this week but my strength at 90+% was better.

PM accessory work

3 x Db rolling extensions
3 x Incline Tate press
1 x Db curls (giant set)
Band push-downs

Scott McBlain
02-04-2013, 04:32 PM
ME SQUAT & DE DEADLIFT

"14" Box Squat............Roughly this height. Basically used a plate less for the box this week putting me slightly below hip and knee parallel.

Warm ups on "15.5" box
Bar x 5
60 kg x 5
100 kg x 5
140 x 3

Drop a plate off box
180 x 1
Add Belt
200 x 1
220 x 1.........This was much easier than 2 weeks ago and even easier than the 220 lift last week.
240 x Miss.......Was looking and feeling good until the pause at the bottom. Just stapled. Unusual miss for me.
200 x 1

Deadlifts w/"20" super mini bands
10 x 1 w/150 kg

I made a technical change on pulls tonight. Braced abs as hard as possible and held my breath prior to grabbing the bar and building tension so the bar almost came off the floor, then i done my usual counter movement thing. Did not think this would be doable with the style I normally use but seemed fine.

Scott McBlain
02-06-2013, 02:12 PM
DE BENCH

Bench Press w/super mini bands
8 x 3@55%.......80 kg/30-45 sec intervals
Used 3 grips inside max legal width.

Extensions
40 kg + bands x 8,7
40 kg x 10

Incline Tate press
22.5 kg's x 13,10

Super mini push-downs
3 x 20

Pull apart

70 reps total with the super mini band

Scott McBlain
02-08-2013, 07:34 AM
DE SQUAT

"9.5" Box Squat......This should be the final week of this for dynamic effort. Might keep the very low box adding bands and lowering %.

8 x 2 w/140 kg..............Very hard today. Had to take 60-90 sec intervals and was so stiff from sitting at a computer all week doing uni work.

Planks

3 sets of max effort (could not manage more than 35 sec today but purposely made them harder)

Scott McBlain
02-09-2013, 09:20 AM
ME BENCH (REPS)

Ended up doing a 3rd week of repetition work.
Power ring grip= more work being done per rep.

120 x 6
130 x 5
135 x 3+1
135 x 2+1
125 x 4+1
120 x 3
100 x 10
85 x 19...................performance today peaked at the 5 rep PR with this grip in terms of form and just feeling powerful, then fatigued very quickly at the higher %'s. Need to revert back to the 3-5 lifts over 90% (with focus on singles) standard ME day now to see if/how the reps have helped.

Scott McBlain
02-09-2013, 12:24 PM
bench accessory work (pm)

wide grip pulldown
band pull apart
barbell row
band push-down
db curls
face pulls
hammer chest press
cable flys

kept everything light and kind of super-setted so acting as recovery work more than anything.
obviously felt weaker on direct lats work as have not done much recently, theory behind this is that squat, bench and deadlift and all the other stuff does not train the actual muscle group even if you do high reps so it can only get weaker/smaller over time

3 methods of strength training used in westside template
max effort/absolute strength/CNS and all that etc.
dynamic effort/speed work/explosive etc.
repetition effort/hypertrophy/isolation etc.

good reminder for myself

Scott McBlain
02-11-2013, 11:22 AM
ME SQUAT

"15.5" Box Squat (Back to my parallel box height.....As I am loosing weight it seems I am sitting lower than before when I was at my heaviest due to loosing weight around my ass. Belt is getting put in the 7th hole now with ease so waist is shrinking meaning less stable with heavy weights squatting)

2-3 sets with the Bar
60 kg x 5
100 x 5
140 x 5
Belt on
180 x 2
200 x 1
220 x 1...........Getting easier to squat this now. Does not feel heavy anymore
250/551lb x Miss......Just wanted to attempt this weight badly. Exact same miss as the 240 on lower box last Monday. Smaller waist must be a key factor in this trunk instability that has appeared recently.

"14?" Box: Paused reps

180 x 4
190 x 2
200 x 1
210 x 1
180 x 2...........These were easy to pause for about 2 seconds. Getting stronger

Abs work

Band and cable crunches

Scott McBlain
02-12-2013, 12:05 PM
DE BENCH

Bench Press w/super minis
8x3@56%(85 kg) using 3 grips inside the power ring.

I have for the last 2 bench days pressed with my feet pushed back past my hips and not flat on the ground. Unfortunately this is illegal in my feds but might look into getting oly shoes to help me get the same arch going.

Bar Extensions w/bands
40 kg x 12
x 6
bands off: 8 reps.................these have been beating up my tendons so might need to switch in a new triceps builder.

Band push-downs
band pull- a-parts
rear fly machine......done these 3 exercises in giant set fashion.

Scott McBlain
02-14-2013, 08:27 AM
DE SQUAT & DEADLIFT

Low Box Squat ("12") w/"40" red bands
9x2@60%(130 kg)........1st time using bands for squatting. Liked it.

Deadlifts w/super minis
10x1@70%(160 kg)

3 x Planks

Done some stuff for Upper back and Abs yesterday

Scott McBlain
02-16-2013, 07:54 AM
ME BENCH (REPS)

Decided on a 4th week of reps work just to give it more time to get an adaptation out of it. To avoid accommodation though I moved my grip in to thumb width from smooth on the bar and this is feels like a whole different lift from max legal grip.

work sets
120 kg x 6.....missed 7th
125 kg x 3
130 x 3
135 x 1....missed 2nd
135 x 1.....missed 2nd
120 x 4
100 x 8
100 x 8

A lot of missed reps. Thought I could have done better than this with these weights. Very clear now that the wider the better on bench. My shoulder health has improved now and think that is why I have got stronger out wide as before it just hurt and had to do more close grip benching.

Extensions (thumbless, to nose)
40 kg x 15
50 x 8-10
60 x 3-4 + drop set

Tate press

25 kg's x 3-4 sets

Band push-downs

Close to 100 reps total...didn't count

Chin ups

20 reps in cluster set fashion super-setted with the push-downs

band pull-a-parts
3-4 sets 10-12 reps with more tension in the band

Scott McBlain
02-18-2013, 11:28 AM
ME SQUAT

In the past 4 weeks post-comp I have done box squats on ME day. Today I stupidly attempted to try and set a PR on the same box height I missed 250 kg from last week. This was the 3rd session out of 5 post-comp that I chose this exercise so it was unrealistic to expect to be able to get that much stronger at it in such short time.

Worked up to 220 kg x 1. The old battered equipment at my gym really frustrated me today. The bar was rolling a lot even with a very close grip (index on power ring). stopped here.

Plan B: Paused "14" Box Sq

180 x 4
190 x 1
190 x 1
200 x 1
200 x 1
180 x 1..............Gt 4 lifts over 90%...5 when including the 220 lift. These pauses were quite lengthy too.

Super-setted chin ups, pull-a-parts & rope crunches for accessory work.

Scott McBlain
02-19-2013, 11:28 AM
DE BENCH

Bench w/super mini bands (doubled them around 2 pairs of Db's and this increased the tension a lot.
8x3@50%(75 kg)

Extensions
+doubled bands: 40 kg x 9
w/regular band set up: 40 x 9
bands off: 40 kg x 9

70 reps of band push-downs

Scott McBlain
02-21-2013, 08:00 AM
DE SQ & DL

"12" Box Squat w/Red bands
9x2@65%(135 kg).................Feels like it will take longer to get used to bands on squats unlike bench and deadlift, where it felt great right away. Setting these up took a long time and were either based too far back or forward. Technique got better in last few sets when I opened my hips up more and adjusted the bands.

Deficit Pull w/super minis
10 x 1 w/150 kg

Done some planks

Also done work for Abs, Lats & Upper back yesterday.

Scott McBlain
02-22-2013, 08:38 AM
ME BENCH

Bench w/blue bands (hand away from power ring/PAUSED)

bar/60/80/100
110kg x 1
120kg x 1
125kg x 1
130kg x 1
135kg x miss.......Could have gone. think may have moved it too cautiously or something.
120 x 1
100 x 5

6x extensions (heavy, low reps)

3x chin ups, rear fly machine + push-downs w/blue bands

Scott McBlain
02-24-2013, 09:15 AM
ME SQUAT & DE DEADLIFT

Squat....1st free squats in 5 weeks since last comp at the same venue

warm up: bar/60/60/100/140
Belt on early.....obviously must have been feeling weak without it
160 x 1
180 x 1
200 x 1
205 x 1
210 x typical cave over near lockout miss/think 1st time i've missed a 210 squat

Done some work with a wider grip at lower %'s and felt better. Dt seem to have the mobility for close grip despite forcing it lately.
Also need to get back to doing proper mobility warm ups as my knees are not flaring and my ass is tucking worse than ever.

Dt know for sure why I bombed. I have box squatted a lot longer in between free squats than this and been fine. Felt crappy even un-racking though even with better bars etc and have never had great or even very good technique on any lift so a lot of the technical issues have kind of been there.
Might be my smaller waist and lighter body weight. Im down 4 notches on my belt since last time I squatted.

Deadlifts w/red and blue bands
12 x 1 w/140 kg........I hope this helps my lockout. Also thinking about trying my belt on higher for deadlift as I have zero problems getting the bar up past the knees.

Scott McBlain
02-25-2013, 06:48 AM
DE Bench

Seem to be recovering just fine and able to train the lifts every 3 days so done this a day early.

Bench w/blue bands
8 x 3@50+%(80 kg)..............This was very good today. Really like these new bands.

Extensions w/reds

40 kg x 12
x 6
x 6
bands off: 40 x 7

Blue push-downs + Db curls: 4 x sets (80 reps on the band total)

Scott McBlain
02-27-2013, 09:50 AM
DE SQUAT & DEADLIFT

"12" Box Sq w/red bands (choked?)........wearing belt high.
4 x 2 w/140 kg......6 x 2 w/130 kg

I tied the bands up a bit to try and prevent them from fully de-loading at the bottom. helped a bit.

Deadlift w/red and blue bands
11 x 1 w/150 kg.....faster than 3 days ago. Videod myself from the side and my hips rise up so fast. That must be why I can move it from the floor ok but by the time I am over the knees I am hunched over and legs are already straight.

Scott McBlain
03-01-2013, 10:23 AM
ME BENCH

Bench Press w/Choked Super minis & Blues................................Inside power ring grip

Bar x 3
60 x 6
80 x 5
100 x 3
110 x 1
120 x missed.........Had to rely on a random spotter, who messed up my set up and yanked the bar to the rack
115 x 1-2?....Happened twice
100 x 1
110 x 1

This is what happens when you train in a commercial gym like mine. The trainees likely have never been shown how to spot anyone and are not educated enough to get a hint on what I am trying to do. It can really screw up ME BENCH days!

Done some Jm press with blues and extensions without the bands for Triceps work.

Scott McBlain
03-03-2013, 11:12 AM
ME DEADLIFT

Think this is the first time pulling max since 6 weeks ago. Really should rotate between squat + deadlift more frequently.

Deadlift (against red + blue bands)..........Same set up as I have recently done for DE pulls & on bench press

60 x 5
80 x 4
100 x 3
140 x 3
160 x 1
add belt (high position),chalk
180 x 1
200 x Miss.....did not get set up right, bar rolled away from me and belt was crushing my ribs. With the bands kicking in at my sticking point I need to really explode off the floor to stand a chance in locking it out.
190 x 1
200 x 1.....Got it right though lost grip after locking it out. Might be time to bring some form of grip training back.
180 x 1

After my 4 lifts over 90% I done some sets of pulls with and without the bands.

then 4x up & down planks for Abs work

Scott McBlain
03-06-2013, 04:11 PM
Dynamic Effort Deadlift

first I decided to skip the speed work on box squats. The band set up has not been good on squats and dt think I will get much out of it unlike the other 2 lifts.

instead done

Paused "14" Box Squats
180 kg x 4
190 x 1
190 x 1
180 x 2...........Really struggled here. Was feeling light headed and almost fainted and the bar I use was giving me all sorts of problems today. Weight loss has resulted in strength loss in squatting.

Speed pulls w/red + blue bands
15 x 1 w/140 kg.............Tried 155 kg but moving too slow. Did not feel 100% recovered from the ME pulling 3 days ago.

Abs work

Db side bends + Decline sit ups
4 x sets of each back to back no rest

Scott McBlain
03-09-2013, 07:43 AM
4 Weeks out from British Championships

Paused Bench Press (inside power ring grip)

Worked up to

140kg x 1
150 x 1
135 x 2
135 x 2
135 x 2
135 x 1
135 x 2.........The barbells in my gym are an absolute nightmare to use. Could not keep it straight today and was rolling a significant amount. Kept doing sets at 135 kg to increase volume after today's target of 150 was reached.

half-assed triceps circuit was done after (was p'd off because of the poor equipment and found it hard to focus)

For now I have decided to change from a westside training template to more of a competition prep mesocycle with linaer progression so I can concentrate on the 3 lifts each week and try and get them to peak in time. Don't think it would be a good idea to be doing strictly box squats and press w/bands close to a meet.

Scott McBlain
03-11-2013, 09:22 AM
Squat & Deadlift

Squats

I have set a more realistic goal for the meet in 4 weeks now that my squat strength & technique has suffered from the 8-10 kg weight loss over the past 2 months. So for 230 kg (10 kg PR) I came up with 200 x 6, 205 x 5, 210 x 3 to be set as targets between now and the competition.


200 kg x 6 singles...........Honestly not capable of doing even a consecutive triple with this right now so had to break it up into separate lifts with minimal rest intervals in order to get 6 lifts in.

All very deep but had to really grind out the last 2.

Deficit Pulls w/ red & blue bands for 10 singles with 140 kg (SPEED WORK)
Will keep only DE work & bands in for deadlifts this mesocycle as it will be benefit more from both

Really hoping that when I lift at the powerlifting club next 3 weeks I can do better with nice equipment.

Scott McBlain
03-14-2013, 12:25 PM
BENCH

Comp Grip Rep work

120 kg x 8 (+1 PR)
130 kg x 5 (=PR).........got so close to 6 reps but could not lock right elbow out.
135 kg x 3 (1 rep off =PR)

Paused (Long) reps using progressively closer grip

130 kg x 2
120 kg x 3
120 kg x 2

4-5 x Band push-downs & pull-parts

Scott McBlain
03-16-2013, 09:27 AM
SQUAT 2 Weeks out

After managing 200 kg x 6 lifts on Monday today's target was 210 kg x 4

Managed 5 singles with 210 kg and my technique and strength seemed to improve with each lift like last week. This was however very taxing for me as it is basically 5 lifts at over 95% of my current known Squat 1RM. The rests were longer also but was just concerned with getting the lifts in whatever it took.

Next week I will attempt 220 kg for 3-4 total lifts.

Was supposed to deadlift today but by the time I worked up to 220 kg I was just wiped out and had to drop the bar half way.
Even too drained to do some speed pulls so called it a day.

Scott McBlain
03-18-2013, 11:14 AM
BENCH

Was supposed to perform multiple lifts with 145 kg today something similar to the work I have been doing on squats this mesocycle but I have destroyed my wrist wraps and unfortunately my wrists are too weak to handle heavy weight on bench without support. Will have my new pair for next bench day.

Improvised and worked up to 135 kg Comp grip.

Paused Comp grip (alternating foot position)

135 kg x 12 total lifts.....mostly in the form of doubles. This was not ideal at all so really need to up the intensity for my final 1-2 Bench sessions before the comp if I am to achieve my target.

Done a lot of pull-a-parts & push-downs with the blue and red bands for accessory work.

Scott McBlain
03-20-2013, 10:31 AM
Bad day of SQUATTING

Was planning to dedicate 2 sessions out of 3 for the next 2 weeks to the deadlift prior to my meet but I am out of chalk and it would not have worked out so had to switch to squats today instead, 4 days after the very taxing 210 x 5.


I moved my stance in today as I am having mobility problems with the hips by getting so wide for an unequipped lifter. Definitely move out of the hole much faster this way.

bar x 5
60 kg x 5
100 kg x 3
Belt on
140 kg x 3
180 x 1....at this point could really notice the speed was much better with closer stance
200 x 1....Much easier than the reps at this weight 2 weeks ago
220 x 1......After this first lift felt I was good for the target of 220 x 4 today

-30 sec rest
220 x Bad miss.....came rolling up my back and down my head. The bent bar really got me today.

After this miss my right arm was limp from inflammation and felt slightly concussed so moved onto high bar close stance

High bar squat w/shoulder widthish stance

60 kg x 3
100 x 3
140 x 3....this was pretty random choice. But by this point realized it was feeling good not having to fight to maintain upper back tightness like with low bar.
160 x 1
180 x 1
200 kg x 1....good starting point. Really need to do these as supplementary lift regularly!
210 x stapled in the hole. went excessively low with it. Another painful miss. Felt even more concussed.

140 x 6
180 x 1

Scott McBlain
03-24-2013, 11:41 AM
BENCH & DEADLIFT

Training at a proper powerlifting facility today with Texas power bars and Eleiko plates etc.

Comp grip Paused

140 kg x 2 (PR for paused reps at this weight. Felt very easy)
145 kg x 1 (Felt I could have repped this)
150 kg x 3 singles.....first 2 were comfortable but spotter, bench height and bar all changed for final lift and made it way harder
130 kg x 3 long paused reps

Deadlift

220 kg x 1
230 kg x 3 singles.......Not exactly easy lifts but definitely felt like I have more in me before the comp.

Weight today on empty stomach was 110 kg so have not gained too much since stopping carb cycling diet but that is what I want. Dt want to be a 265 lb fat ass again

Scott McBlain
03-27-2013, 11:33 AM
DEADLIFT, Bench reps & High bar squats......11 days out

Returned to local weightlifting club today for penultimate session before British championships so I could use the good equipment as much as possible close to a meet.

Deadlift

60kg x 3
110 x 3
160 x 2
210 x 1
Work sets w/belt
240 kg x 1
240 x 1
240 x 1..............A little slower than sundays lifts but felt comfortable for lockout and grip.
Missed a 4th attempt. Belt was killing me in every position and could not get close to the bar in order to produce a lot of speed off the floor. Lockout was actually stronger today because of this!

Bench rep work

power ring grip
120 kg x 7-8
125 x 5-6
130 x 3
comp grip
120 x 7....not a lot of progress on reps other than I am moving the bar with much more force every rep and set with this % regardless of grip width.

High bar squats

160 x 1
180 x 1
180 x 1
160 x 4
160 x 2....Decided not to attempt 200 kg today and just get some sub-max work done

Bench press and Deadlift seem to be in form coming up to the competition but need to squat hard on saturday. Would like to open with 220 kg squat, 145 bench and 230 deadlift.

weight: 110 kg

Scott McBlain
03-30-2013, 05:14 PM
Final Bench & squat warm ups@club

Plan today was to do heavy singles around 220-230 kg on squats as a progression from 200 x 6, 210 x 5 & 220 x 1 past 3 weeks but only warmed up to 200 kg as there was no spotters or ref for strict pre-comp judging. Will have to do this on the Monday of the championships.

Moved onto bench in the other room to try and go over possible opening attempts.

Strict Paused Comp grip (minimum of 2 sec pause)

Worked up to 140 kg x 1, 145 x 1 and 140 x 1. Last lift was 3 second hold.

Looks like I am going with 145 kg Bench opener which will be a 5 kg platform PR.

Scott McBlain
04-02-2013, 10:01 AM
5 days out: Final Squat & Deadlift

Worked up to a comfortable and fast 210 kg x 1 on squat. Think this will be my opener now.
Done some deadlifting with 220 kg x 2. This will be my final warm up weight at the meet in 5 days

Morning weight was 114 kg

Scott McBlain
04-09-2013, 05:44 AM
Done my 3rd Powerlifting meet on Sunday 7 April. First national comp so was in a bigger arena with a lot of drug free lifters from all over Britain competed.

Weighed in at 113 kg so 6 kg lighter than first two comps and was very light for the 125 kg weight class.

Squat

Last warm up was at least 30 mins before my opener. This was a rookie error by me. All the warm ups were done from a high squat stand and felt awful. My right knee that was bothering me for past 3 weeks also started hurting despite applying deep heat cream about 20 times.

Planned an easy opener of 210 kg but was horrible. Almost fell forward and lost balance at the top so no lift
Knee was really sore after this and was limping. Was not confident for the 2nd attempt. Made it though not much easier.
220 kg on 3rd attempt and was a bit better.

Bench press

This was not too bad. Most on form lift going in to the meet but since I was having a bad day so far and could not get any leg drive with my knee, I had to go lighter. 140, 145, 150 kg all good lifts

Deadlift

Again mistimed the warm ups badly and had no energy or adrenaline at all by this time. Think it was about 4-5 hrs into the meet by now. Got 230 and 235 quite easily but missed 240 right at the top again as my left hand came undone.

Total was 605 kg so 30 kg gain from 1st meet and 15 kg progress from one in January. Was definitely strong enough for about 630 kg judging by the form of the lifts a few weeks ago but had a bad day.

Plan next is to drop weight again so I stay close to the 105 kg category and can lift at the top of that weight class at meets. I plan on training for a 700 kg total at 105. Would be more happy if I can do this as a junior

Scott McBlain
04-09-2013, 09:02 AM
BENCH

First Bench press day of new training cycle. Should hopefully compete in a team event in July between the 4 UK nations as a 105kg lifter so that gives me about 12 weeks. Have decided to blend in training methods that have worked for me so far, including things from westside style training but also basic main lift work for reps and linear type progression.

Close Grip Bench (thumb from smooth on the bar)

Worked up to top set of 130 kg x 3-1-1-1 (6)....This method is something I done when I started strength training just before I started powerlifting last year. Think it is from the Dog Crapp bodybuilding program or something.
I am really poor at rep work on all 3 lifts so I am starting the cycle with lower intensity and more volume to get better at this before adding weight slowly over coming weeks. This method allows me to get more volume in and is also very good for building muscle.

CG Bench w/blue bands

80 kg x 6,5,4............Will use bands for supplementary lift for a while before moving onto lockout work. Feel the bands help my bottom portion of the lift more than the top

Accessory stuff included

3 x band pushdown, chin ups + pull-a-parts
3 x Db curls + shrugs

Scott McBlain
04-11-2013, 08:35 AM
SQUATS

Worked up to 180 kg x 7 reps. This was a big PR for me on reps. All in one set without rest pauses. Need to be doing this with bench as well. Moved my hands out and had lower bar position. Felt ok

Paused Box Squats (Parallel)

180 x 1/200 x 1/180 x 4.....Struggled with this. My knee was worse on these than free squat and it felt very awkward to me today.

Done accessory work for lats, upper back and abs.

Scott McBlain
04-13-2013, 11:31 AM
DEADLIFT

Worked up to 200 kg (85% of recent Meet PR) x 4,3,2 (9 total)

Used high belt position for these that I done in the meet. Also was supposed to experiment with different conventional deadlift styles but I am much more comfortable with what I have been doing.

High bar close stance squats w/knee sleeves
Worked up to 180 kg x 1 (90%)

Accessory work was chin ups, rope crunches and rear flys

Scott McBlain
04-15-2013, 07:00 AM
BENCH

Made big progress in space of 6 days in strength and work ethic.

Close grip bench (thumb from smooth)
Worked up to 130 kg x 5-3 (8)

Paused Down work (Forgot my bands today)
120 kg x 4
x 3
x 3
x 3

Accessory work for Triceps and upper back.

Scott McBlain
04-18-2013, 03:11 AM
SQUAT

Have decided that the current training cycle will be cut down from 12 to 7 weeks in order to do a competition much sooner as I really need more meets to drive my total up faster. I have noticed already that if the cycle is too long I start going around in circles with inconsistency, peak at the wrong times and lose focus. I think 6-8 week cycles followed by a competition and a big PR total will be a good routine to have in this sport.

Worked up to 180 kg x 8 (+1 PR from 6 days ago). Used single ply knee sleeves for my troubled knee but did not seem to give me any spring out of the hole, which is a relieve.

Instead of box squats I done 2 more sets with 180 kg squat getting a triple and a single (knee came in on this one so stopped there). So a lot more work than the previous session and had no DOMS from it this time round!

Accessory work for lats, abs and upper back

Scott McBlain
04-19-2013, 10:01 AM
DEADLIFT

Plan was to work up to 210 kg on deadlift.
Managed 5 total lifts broken up into doubles, singles, ct remember how it went but was very tough.
I cannot deadlift well at my regular local gym. The difference is quite substantial when I pull on these bars v a texas power bar.
excuses include Having a hard time getting to the bar with my belt in the way, kept rolling away from me,felt very stiff etc

High bar squat
Worked up to a top single of the day of 185 kg so just over 90% of current PR on this. Was a lot harder than 6 days ago.


Left out extra work for later in the week before I bench on Monday, which will hopefully be a lot better.

Scott McBlain
04-20-2013, 12:05 PM
BENCH

3rd bench session in first 2 weeks so will skip it next week and only squat and pull and add more accessory work.

Close grip bench

Worked up to 135 kg x 3-2-2 (7 total lifts)

down work: 120 x 5 and 100 x 9

Close grip with blue bands

60 x 5
80 x 4
100 x 3
110 x 1
100 x 2

accessory work was rope crunches, chin ups, band pull a parts and pushdowns and upright cable rows

Scott McBlain
04-22-2013, 08:03 AM
SQUAT

This is my 3rd squat day now after the April 7 meet. Have been rushing in sessions lately as recovery has not been a problem while training around 80-85%. Also decided to keep the top weight at 180 kg and improve on my reps.

Managed 180 kg x 9 (+2 PR).....This was by far the toughest set of anything I have done in a long time for reps. Legs were jelly 6 reps in. Weight did not feel heavy at all but after the 9th rep I could barely walk it back in.

Form has improved a lot as I am keeping my chest up with a wider hand spacing and I am consciously spreading the floor apart on every rep.

I then done a set of 4 and a single with 180 kg for a total of 14 lifts this week.


Accessory work done for Abs and upper back.

Scott McBlain
04-25-2013, 10:23 AM
DEADLIFT

Worked up to 220 kg. Much better than last two weeks. Moved very fast and easily for 5 (2 x 2 and a single) Still missed a 3rd double as the bar would not stay still and was pulled while very forward.

Speed deadlifts w/red + blue bands: 12 x 1 w/150 kg

High bar squat

Worked up to 190 kg x 1. Was easier this week.

Trained Abs + upper back hard after this with supersetted work.

Scott McBlain
04-27-2013, 08:49 AM
BENCH

4th Bench press session of this cycle. Opted for the close grip (thumb from central smoothing) again as have been progressing well on it so far. Still only using a slight pause and pressing off my toes as opposed to the legally required flat foot.

Worked up to 140 kg x 2-2 (4). This was a rest pause top set so very little break in between the doubles. Each first rep was very easy, controlled and fast throughout with each 2nd lift a bit more sloppy.

Down work: 120 kg x 6 and 100 kg x 9...re-rack....2....more progress on reps with this grip. Actually went to failure on the set with 100 kg missing a 12th rep as triceps gave out with fatigue.

Close grip with blue bands

60 kg x 5+
80 x 3+
100 x 1
80 x max reps

Accessory work done in a circuit for upper back and triceps.

Scott McBlain
04-29-2013, 08:19 AM
SQUAT

4th squat day of the 7 week cycle. Jumped from 3 weeks at 80% for reps up to 90% today. Was a mistake. Thought that as I am pretty close to the next comp I would need to hurry up and push the intensity up but this was too fast. Felt a huge difference in 180 kg and 200 kg.

200 kg x 2-1-2-1 (6)....using the rest pause method but need to keep intervals much shorter than this.
down work: 180 kg x 2-1

Speed pulls w/red + blue bands

10 x lifts w/150 kg

Accessory work for Abs and upper back

Will not go above 90% until 2 weeks from now at the earliest as need to do a better job putting reps together and overall volume.

Scott McBlain
05-02-2013, 09:58 AM
DEADLIFT

4th deadlift session of training cycle. This cycle is the most amount of deadlifting I have ever done I think as it is the first time I have pulled every week and then on top of that pulls with bands 1-2 x week recently. I think it will help as main weakness is poor technique not strength.

Top weight today was 230 kg. Although this was an easy opener at my last comp it is never the case when I am using an old beaten up gym bar.

The warm up sets today were less smooth & explosive than last week and I also made a 30 kg jump from last warm up lift. Don't think I will do that again. I managed a single and a missed 2nd.
Have been videoing all my lifts for past 6-8 weeks and it is clear that my problem on the deadlift is all technical. I need to find a way of getting my hips lower without turning it into a squat. Hips are getting lost near lockout due to horrible starting position.

Added blue bands

180 kg x 3
190 kg x 2
190 kg x 1..........Form on last 2 sets was hard to watch. Need to be consistent with this and feel uncomfortably tight every lift like I do on bench.

High bar squat

Worked up to 97.5% of current PR. 195 kg x 1

Done accessory work for lats, upper back and abs.

Scott McBlain
05-03-2013, 07:15 AM
BENCH

5th Bench press session of 7 week training cycle for next meet. 5th great Bench day in a row.

Close grip (Flat feet!)

Worked up to 145 kg x 1-2 (3) rest pause top set

Still only using a short pause but switched to legal foot placement this week. Last 2 sessions on bench will be paused but thinking of keeping close grip and rest-pause top set. Technique looked very good on video and power off chest was great.

Down work

120 kg x 4-2-2 (8) Rest -pause
100 kg x 10-1-1 (12) Rest-pause

Close grip w/blue + red bands (Moved hands in more)

60 kg x 5
70 x 3
80 x 3
90 x 1
100 x 1

Accessory work for upper back and triceps all done in a long circuit x3

Scott McBlain
05-09-2013, 08:25 AM
Week 5 of training for GBPF south west meet

After a good bench day the rest of training went badly. Had to take 3 days off due to bank holiday Monday.

Tue Squats

Worked up to 200kg x 2. Was planning 3 doubles today but was just horrible for a lot of reasons. Stopped here.

Wed was more Benching (Final close grip work of the cycle)

Worked up to 150 kg x grinder of a single. Could not get a spot in the gym and left to avoid overdoing it.

Today was Deadlifts

Was not going to be 100% today so done ok just getting 3 singles with 220 kg on a regular bar.

Deadlifts w/blue bands

160 x 4
170 x 1
Add belt
180 x 3
190 x 2
200 x close miss (Think my back was just trashed and band tension beat me)
180 x 2
180 x 3 no bands

High bar squat

Top single today was 190 kg (95%). Again knew it would be less this week but all sets of this felt very good today.

Onto upper back work

Upright rows

40 kg x5x12

Blue pull a parts

3 x 15

I am hoping to get back to form next week after this de-load of sorts

Scott McBlain
05-10-2013, 08:53 AM
Done an extra session today. Haven't done this often if at all this whole cycle. Hadn't felt the need for them due to training all 3 lifts each week.

Just work for Abs and upper back done in less than 30 mins.
chin ups, rope crunches, rear flys, pull a aparts and cable upright rows.

Main focus in terms of accessory work has been to build my upper back this cycle as it is a major weakness in each lift.

Scott McBlain
05-12-2013, 10:15 AM
BENCH

With 3 bench press sessions left until my next meet I decided to do a max effort style session before doing paused comp grip singles at 100+% for the following 2 weeks.

Pin press w/power ring grip

Worked up to 140 kg x 2 and 150 kg x 2 (PR)
Then I was very close locking out 160 kg twice but the bar sliding on the pins was too much today. Would have been a 10 kg PR.
140 kg x 3 (PR)

This lift has correlated well with a paused bench for me so thought it was worth using today.

Close grip w/red blue bands
Worked up to 110 kg x 1 for a 10 kg PR since last week.

Down work (No bands) 130 kg x 3

Accessory work for triceps and upper back

Scott McBlain
05-14-2013, 06:38 AM
Tried to train deadlift again after only 4 days. Was not anywhere close to being recovered from last session let alone the bench day before as every muscle was tight and I had no energy for anything. Did not get anything done worthwhile. Will avoid deadlifting for a longer period now and then probably work up to an opener and 2nd lift for the meet. Need to focus on squat and bench and get back on track.

Bench press is the only lift heading anywhere for now. Have made a lot of errors with this cycle that need corrected next time.

Scott McBlain
05-15-2013, 04:27 AM
Done accessory work on its own today

Chin ups + cable upright rows x 4
Face pull + db hammer curl x 2
straight bar upright row + curl x 3
db side bend + abs pulldown x 2

Scott McBlain
05-17-2013, 05:34 AM
Thursday attempted to squat at 90% again but had more problems. My belt no longer fits me due to my waist shrinking so much. The bar would not settle on my back at all and the warm up sets were very off because of this. I just scrapped it without plodding on. Need to go back to the drawing board.

Today trained upper back and abs. Much stronger on all accessory stuff so my strength has probably not dropped too much just need to sort out a lot of technical things to adjust to a lower bodyweight.

Scott McBlain
05-18-2013, 09:48 AM
BENCH

This week I switched to a wider grip (little finger on power ring) and done paused work at a low volume.

Worked up in big jumps to 155 kg but missed it at halfway. Elbows came too far away from my torso and had no where to go from here. Transition from close grip to paused wide grip really changed how benching felt this week as felt there was less power off the chest. Will attempt this again next week.

130kg x 4 (down set)

Close grip w/blue & red bands
Worked up to 115 kg x 1 (5kg PR from last week). Missed 120 kg attempt

Chin ups & cable upright rows x4

Scott McBlain
05-19-2013, 06:58 AM
done more accessory work today for weak areas.

upper back, lats, biceps and abs. less than 30 minutes and everything done with minimal rest high reps light weight except for abs, which I always like to do heavy.

Scott McBlain
05-20-2013, 07:19 AM
SQUAT

Felt good today but could only work up to 200 kg again and got a single that turned into a good morning.Have just accepted that I have lost around 5-10% on my squat with weight loss. My waist appears smaller every video I take in the gym. This loss in leverages has clearly cancelled out any strength gains in the past few months for now. If I can settle in the 105 kg category should start to build it back up and further without resorting to excess weight gain.

High bar squats
Worked up to 180kg x 1 and got stapled with previous 1RM of 200 kg...again just did not have the stability in the hole that I had before with a 40+ inch waist.
down work: 160 x 1-140 x 6 & 140 x 8

chin ups, cable upright rows & abs pulldowns

Scott McBlain
05-25-2013, 12:44 PM
BENCH

1 week out from a meet. Warmed up using straight weight and a wideish grip but felt so off using the bar that rolls more than the other eleiko. Switched bars then just decided to go straight into close grip against red and blue bands as my main movement.

Missed 120 kg again.

dropped bands
120 kg x 4
130 kg x 2
140 kg x 1.............all straight weight sets moved well despite struggling with the equipment.

then pulldowns, cable upright rows and band pushdowns
also done a lot of upper back and abs work during the week.

Scott McBlain
05-26-2013, 08:43 AM
SQUAT & DEADLIFT

Final squat & deadlift work before my upcoming meet.

As planned worked up to a single with 210 kg. It was the most comfortable lift at this weight I have probably ever done and the heaviest squat since my last competition where I grinded out 220 kg.

Just made some last minute technical changes by going back to a wider stance and setting the bar lower so I am not focusing too much on staying upright. Feels much better.

Worked up to 220 kg on the deadlift and was very slow locking out but know that when I use a good bar at the meet it will be better.

Deadlifts w/blue bands
180 x 3
190 x 1

High bar squats
160 x 2
170 x 2 + 140 kg x 10 drop set

Scott McBlain
05-29-2013, 09:26 AM
This week have done some bodybuilding work for the upper back, arms and abs while trying to drop weight before the meet at the weekend through water manipulation. Hoping to get down to 105 kg but main priority is to PR on total regardless of body-weight and hopefully a PR on all 3 lifts.

Scott McBlain
05-30-2013, 09:27 AM
For 3rd day in a row went to the gym to continue hammering away at weak muscle groups. Included pulldowns, cable upright rows, curls w/barbell, hammer curls and pull a parts with short rest and a lot of reps.

Reason for all these sessions so close to a meet is that I am still trying to do what I can to drop weight as I have no 24 hour weigh-ins.

Scott McBlain
06-03-2013, 04:50 AM
Meet result

In the last few days before realised that I was too far from 105 kg and would have had to really push myself to drop a lot of water weight. Was not worth it so filled myself with salty foods and carbs instead.

Somehow ended up at 112 kg. Will eventually come down to 105 kg but do not want to lose any strength or its just a waste of effort.

Squat

200 kg: good
220 kg: good
230 kg: not close...............squats have been awful for weeks. Major plateau with 2nd miss at 507 lbs this year. Belt was loose so got nothing from it and had no stability at all un-racking, descending and in the hole. Must get 230 kg in my next meet!!

Bench

145 kg: good
155 kg: not close
155 kg: not close..................Not surprised. Max legal width with strict commands and lengthy pause is something I did not do even once all training cycle and felt horrible even on warm ups. Next short cycle will be using this form every session. Bench press is pathetic right now.

Deadlift

230 kg: easiest pull over 500 lbs I have ever done
240 kg: Only struggle was holding onto it with my left hand before the down signal. Need to work on that. COMP PR
250 kg: Hips too far from bar. Technique went to crap for this attempt. Will definitely get this in a meet very soon.

605 kg total (equal PB)...A real reflection of the poor training cycle going into it.

PB deadlift in a meet. Would like to at least make the missed lifts in 5 weeks time at the 4 nations championship for 635 kg total

Scott McBlain
06-05-2013, 06:42 AM
Squat

Since the last competition I just done my motivation has picked up knowing my first international meet is only 5 weeks away and my total is so poor for that standard.

Actually started the week with a late night run for cardio. Think I will do this twice a week to see if the improved cardio helps training and performance.

Squats (More of a Low bar + moderate width)

Worked up to 210 kg (95%) x 1 using the new cheap whippy bar at my gym. It is deeper knurling and actually straight so might be better for deadlifts but definitely wont use it on squats & bench.

My form on squats is so bad right now and not 100% sure of what to do about it right now with another comp coming up. Think I will need to keep the intensity high for these 4 weeks of training and add weight slowly.

High bar squats

160 kg x 6
140 kg x 13

Front squats

Up to 130 kg x 1......Randomly gave these a go and think they will stay in as the fact that they are so hard for me means I should work them a lot.

Scott McBlain
06-06-2013, 01:47 PM
Today done some hypertrophy work for upper body

cable upright rows, band pushdowns, rear fly machine, band pull a parts, upright row w/bar, curls w/bar, hammer curls and side lateral raises

Then done another bout of cardio in the form of outdoor running.

Scott McBlain
06-07-2013, 11:29 AM
Today was more isolation work for upper body. Kept the exercises mostly the same from yesterday emphasizing upper back and arms.

Scott McBlain
06-08-2013, 12:35 PM
Deadlift

Worked up to 220 kg x 2-1-1-1 (5)..........Used my velcro belt for everything today so should hopefully be a bit stronger when I can get my thick belt to fit again.

Deficit deadlifts w/red + blue bands
140 kg x 3
160 kg x 3
170 kg x 3
180 kg x 1
190 kg x 1

DE deadlifts w/red & blue bands

6 x 1 w/140 kg..............This new bar has sharp knurling so this volume of deadlifts tore into my palms hence not much sets on this.

High bar squats

Worked up to 170 kg x 1 (Legs tired from deficit so no reps)
Down set: 140 kg x 16

Work capacity pretty good right now. Would not have been able to get anywhere close to this in the recent past

Scott McBlain
06-09-2013, 10:39 AM
Bench Press

Paused (power ring grip)......warmed up with max legal but did not feel good at all.

135 kg x four x doubles................Could not set up well today and was very tired from yesterday.

Pin press (same grip)

140 kg x 5 total lifts...........This is a very messy lift. Always well out of the groove. Though don't think benching with bands carried over well into paused meet bench

Scott McBlain
06-10-2013, 09:37 AM
Done accessory work today instead of after yesterdays bench session.

The usual exercises. Cable upright rows, band pushdowns (using 2 blue bands this time), cable curls and rope crunches.
Then some upper body mobility stuff.

Will also do cardio later. Another interval style outdoor run.

Weight was 108 kg today

Scott McBlain
06-12-2013, 09:37 AM
Squat

Top single this week was 215 kg. Heaviest training squat since March. Planning on adding 5 kg to top single up until the meet and finally break my plateau then can add a lot more volume and beltless work into squat training.

Stability is becoming more difficult each week as my belt is basically giving me nothing at the minute. Its just sitting on me. Hopefully when it gets sorted I will be much stronger.

High bar squats
Up to 180 kg x single and drop set of 150 x 7

Front squats
Up to 140 kg x 1. Very messy. Hate these very much so probably best I carry on with them.

Done another single with 160 high bar and was done for the day.

Scott McBlain
06-13-2013, 07:44 AM
Today was the usual GPP stuff.

Hypertrophy work for the upper back ,arms and abs.
cable upright row, band push-down, cable curls, hammer curls, side raises & db side bends.
Then more cardio later

Scott McBlain
06-15-2013, 09:29 AM
Deadlift

230 kg x 3 singles (wore my stronger belt this week high on the torso where it is tighter)

Was able to grind through the top of each lift better than usual at my gym as the new bar has deep knurling and is straight. That and the fact that the band deadlifts & upper back training has made my lockout stronger. Decided not to do any more after 3. Calluses were torn again and was working around it too much.

Deficit w/red & blue bands
180 kg x 2
190 kg x 2..........Really had to fight to lockout. This is why I think they are making me better with regular deadlift.

Speed work: 8 x 1, 140 kg

High bar squats
170 kg x 5
150 kg x 8

Scott McBlain
06-16-2013, 10:49 AM
Bench

Paused (inside rings)

140 kg x 2
x 2
145 kg x 2

Pin press (inside ring grip)

145 kg x 2
x 2

4 x chin ups/pulldowns, band pushdowns & hammer curls

Scott McBlain
06-17-2013, 08:57 AM
Today done accessory work for Abs & upper body. Will also do a run later and again Thursday as only ran once last week.

Cable upright rows, cable curls, band pushdown x4
upright row & curl w/bar x2
leg raises x3
chin ups x2
planks x 60 sec

Weight today was 105 kg (done at the gym)
Seem to have dropped a lot of weight again after my meet 2 weeks ago but strength is being maintained/improved.

Scott McBlain
06-19-2013, 01:32 PM
Squat

Worked up to 220kg x 1. Had to wear my velcro belt underneath my thick one to try and get some tightness. As soon as I tried this felt really light un-racking.

High bar

Worked up to 190kg x 1 (Forgot to change the bars for this and got thrown forward)
Changed to bent eleiko bar: 150 kg x 10

Front Squat
120kg x 1
130kg x 1
100kg x 6

Scott McBlain
06-20-2013, 07:56 AM
GPP today

1st session (30 mins): chin ups, band pull a parts & rope crunches x4. Db side bends & leg raises x2. Hammer curls & side raises x2

2nd session: outdoor interval run

at 2.5 weeks out I am now thinking I could aim to make weight for the 100 kg class by getting under 105 and then trying a water cut again.

Scott McBlain
06-22-2013, 09:36 AM
Deadlift

Body weight: 105 kg

240 kg x 1.....bar rolled forwards and did not lockout as fully as I should in a meet
Missed a 2nd lift with bar coming forwards again. Weight was too much to overcome this like I have the past 2 weeks.

Deficit w/red & blue bands
200 x miss....did not sink my hips at the start enough
180 x 3 PR
190 x 1
195 x 1 PR

Speed work: 10 x total lifts w/140 kg off deficit and same bands

Very long wait for squat rack (approx 30 mins)....Lost any adrenaline rush I had and went really cold and stiff.

High bar squats

Top single 180 kg
160 x 3
140 x 2 w/long pauses

Scott McBlain
06-23-2013, 10:26 AM
Bench

Paused Bench (Inside rings)
145 kg x 3 singles...........This grip and pauses felt much better this week. Tried a double on first set but really don't keep in the same groove when repping with a proper pause. Moved fast off my chest and seem to be able to muscle heavy weights up to lockout now where I used to miss a lot at 90%+.

Pin press
140 kg x 4 (PR)
150 kg x 3 doubles (PR's)...............I think these have helped me with being able to muscle the bar up close to lockout as these are very awkward to control coming off the pins.

Done some band pushdowns, pulldowns and hammer curls at the end.

Scott McBlain
06-24-2013, 07:35 AM
Spent 30 mins today training Abs and upper back with no rest periods between sets. Later is intermittent cardio, which will be just be done in the gym on a machine for convenience.

Scott McBlain
06-26-2013, 08:10 AM
Squat

Final squatting before my next meet on July 6.

As planned worked up to 225 kg to attempt a single. Missed it. Definitely feel I can get it at the meet when my belt finally gets fixed, which has taken a long time and I have been suffering. My waist has shrank every week. Weight is down to 102 kg after sessions.

High bar

180 kg x 3 singles
150 x 3 + 140 x 5 paused reps

Front squat

100 x 6
120 x 1 (need to be modest on these and get stronger with light weights)
100 x 6

Very depleted today from the keto diet and high frequency of training activities this cycle so not too worried about poor showing of strength.

I am thinking I can weigh-in close to 100 kg and still squat a PR next week if I choose the numbers right and prepare properly.

Scott McBlain
06-27-2013, 08:50 AM
Abs/Upper back & Cardio today

leg raises + Db side bends x4
weighted planks x3
cable upright row x5
15 mins on the x-trainer (intermittent work)

Scott McBlain
06-28-2013, 09:55 AM
Deadlift

Pushed the final couple of sessions back a day to give me more recovery time.

Worked up on regular deadlifts just wanting to go heavy with very low volume. After a single with 220 kg I just went for 250 kg even though it would be a target at the meet. I am already very fatigued and training on a calorie deficit at this stage anyway so anything over 220 would have felt very heavy today.
Missed it at halfway. Plan to recover, peak and get it at the meet in my 2nd deadlift attempt.

Deficit w/red + blue bands
190 kg x 2
200 kg x 1 (PR).....Both these sets took a lot of effort to beat the bands. The single lasted 7 seconds!

High bar squat

Paused: Worked up to 160 kg x 1
170 kg x 1
180 kg x 1

Not paused: 150 kg x 5

Scott McBlain
06-29-2013, 11:12 AM
Bench inside rings

Final main session before the meet next week and unfortunately due to me training alone and with the gym being empty this time of year I had no one to liftoff for me to work up to heavy paused singles.
Got to 140 kg x 1 (first time I have ever self un-racked this weight myself) and done a long pause and it flew up. Did not want to try anything heavier with no spotter. This could be an ideal opening attempt and will feel like a warm up lift.

Pin press
140kg x 2
155kg x 1
155kg x 1
140kg x 3.............These were horrible today. Was pressing well out of the groove towards my head. Should be a good sign of improved lockout strength though.

Scott McBlain
06-30-2013, 07:52 AM
Abs/Upper back

Probably the final training session before Saturday. Left out cardio as I have done 3 sessions this week already and might do some more during the week if I am still wanting to try and make weight in the 100 kg class. Today's weight was 102.5 kg. Not sure how accurate this is. Could be way off come Saturday.

Leg raises, Db side bend, Abs pulldown x2
weighted planks x3
cable upright row, band pull a part x3

Scott McBlain
07-01-2013, 07:41 AM
done more work for abs, arms and upper back today but kept it really light. Didnt bother with cardio as weight was 101 kg already

Scott McBlain
07-02-2013, 07:26 AM
No more accessory work the week of the meet but still feel the need to do cardio (light) and mobility/stretching. I don't do well with a lot of time off even when its only 1 week so still like to stay active close to the day. Going to keep on my strict diet until the last 48 hrs before weigh-in then slowly start eating carbohydrates. Hopefully my strength will peak this way by retaining some water and glycogen while still weighing in much lighter than last comp. Need to focus on the priority of getting stronger every meet rather than just coming in better shape and lighter.

Scott McBlain
07-08-2013, 04:11 AM
Meet result

Competed in my 5th powerlifting competition on Saturday. Was a 4 nations team event between the UK countries in the British Drug Free's and I was on Ireland team. Was a disaster going out on squat but learned much more at this comp than any of the others and am even more motivated than the last time now.

Weighed in at 106 kg after going off keto diet few days prior. Much lighter than June 2nd meet.

Squats

Like at the British championship I messed up my warm ups. Rushed them only to have a long wait before my opener. Last warm up with 190kg was also hard but stupidly did not change opener to 200kg.
Missed 215 kg on platform 3 times all identical. Went much lower than needed and folded over badly.

Was allowed to carry on but without points.

Bench

Warm ups went very well then another long wait before planned easy opener. All 3 lifts moved very badly. Got 140 and 145 and attempted small PR of 152.5 but did not have it in me on the day.

Deadlift

Warm ups horrible. Was so tired even with improved conditioning. 230kg opener was really easy and attempted 5kg PR of 245kg twice but back was just too fatigued from all the missed lifts.

Body was really thrashed after this mainly because of missing so many lifts. Need to take a longer break until next meet so I can lift at a higher standard. In hindsight it is not that big a shock that I performed so badly, it was coming with the way training has been so inconsistent and loosing weight all the time.

Scott McBlain
07-19-2013, 04:58 PM
Kind of an off-season phase the past few weeks following the horrible performance at my 5th meet. More volume, nothing heavy yet, no belt etc.

Mon 8 July
Beltless Squats

Paused High bar
140kgx2x3, 2x2
130kgx2

Paused Front Squat
60kgx5x5 (3 sec holds)

Tue 9 July
Bench

Paused Close grip
100kgx5x5

Pin press (narrow grip)
110kgx3x5

+ Upper back, biceps work

Wed 10 July
Beltless squats

Not recovered for High bar

Paused Ft squat
8x5 (up to 95kg)

+ Abs, Upper back

Tue 16 July
Bench

Paused Close grip
105kgx4x5, 1x4

Pin press (Narrow)
115kgx2x5,3x4

Wed 17 July
Beltless Squats

High bar paused....Had to drop load a lot to embarrassing weights as right knee has been sore again and cant load weight on it much.

Paused Ft squat
6x5 (up to 100kg)

+Abs

Thu and Fri was cardio, abs and upper back work

Current weight is 105kg

Scott McBlain
07-20-2013, 11:41 AM
Beltless Squat day

Was meant to start deadlifting again but have had some lower back soreness from training all squats with no belt and doing loads of heavy abs training lately so will leave it until next week.

Also my right knee is not 100 percent so only front squats and no high bar.

Will actually switch out high bar paused squat for paused box squat with a low bar for this phase of off-season training as it should take pressure off the knees and work more posterior chain muscles for my competition squat.

Paused Front Squat

60kg x4
80kg x4
100kg x2
120kg x1...worked up to this weight just to test my knee and form. Was easy enough but plan is high volume not heavy sets yet.
100kg x6
105kg x2x5

slow temp w/longer pause
90kgx5
80kgx2x5

Db side bends, Abs pulldown, Pulldown, Upright row x2

Scott McBlain
07-21-2013, 12:37 PM
More Beltless Squats & first ever squat days back to back

While I am in full off-season mode I feel the need to push volume and frequency a bit to get out of my comfort zone while the loads are so low. I would like to get my work capacity up to squat 3x a week, benchx2 and deadlift x1 along with all the frequent accessory stuff and cardio 2-3x.

Paused Box Squat
120kgx5x5.......Depressingly very slow in descent & coming off box. Right knee was wrapped in 2 single ply knee sleeves and still could feel it on every rep. My abs are stronger than ever but with a shrinking waist I am really struggling to use them when squatting. I initially attempted 140kg but was an awful rep so had to go to 55%.

I should improve technically though now that I will back squat again 2-3x a week. Might have to stick to 5kg increase though and build up slow while my knee gets back to 100%.

Paused Ft Squat
1 big drop set from 105kg down to 60kg with very slow tempo and long pauses below parallel. Was too sore from yesterday to get more volume in.

Rope crunches: stackx20+100kgx10
Seated hamstring curls: 3x10-20............These machines are too light and probably worthless but may be too quad dominant.

Scott McBlain
07-27-2013, 12:20 PM
Mon 22 July BENCH

Paused CG
110kgx4x5
105kgx6

Pin press w/narrow grip
120kgx5
115kgx4
110kgx3......turned into a drop set as gym was shutting.

4xpulldowns

Thu 25th July: BENCH

Paused CG
115kgx5,5,5,6,5.....last 2 sets rest-paused due to fatiguing.

Pin press w/narrow grip
125kgx4
120kgx4-2-3
100kgx5

Cable upright row+Pulldown x2

Fri 26th July: Awful DEADLIFT + Failed attempt to squat

Deficit pull

Managed 6 total lifts w/180kg of what was meant to be a few sets of 5 and 6 x singles w/160kg of what was meant to be speed work.

Tried both paused Box + Ft squat but knee wasnt having it.

Sat 27th July: SQUAT (No belt)

Paused Ft SQ
Singles at 120kg and 130kg....Last one felt very heavy and had to pause at parallel due to knee in a lot of pain.

100kgx7 (PR)
105kgx6 (PR)
90kgx5...........Fought hard on the reps through tight hips and very painful right knee (was burning and throbbing).

Upright row+Pulldown x3
Lying leg curl x20,20,15

morning weight is now 103kg.