Strength Weight Training: Anything and Everything II

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8 weeks out from nationals.

Bodyweight is in check for once, 104.2kg yesterday and compete U105kg. Dropped 6kg over the last 8 weeks. Calories have gone up as of yesterday (thank ****, I feel tiny).

Hurt my back 2 weeks ago though, appears to have come good now, but definitely behind in the prep.

Squatted 170kg last Monday.
Benched 160kg a week ago.
Deadlifted 170kg yesterday for 3’s.

8 weeks to try and push for a 245kg squat, 165kg bench and ~290kg deadlift.
 
RU_ said:
8 weeks out from nationals.

Bodyweight is in check for once, 104.2kg yesterday and compete U105kg. Dropped 6kg over the last 8 weeks. Calories have gone up as of yesterday (thank ****, I feel tiny).

Hurt my back 2 weeks ago though, appears to have come good now, but definitely behind in the prep.

Squatted 170kg last Monday.
Benched 160kg a week ago.
Deadlifted 170kg yesterday for 3’s.

8 weeks to try and push for a 245kg squat, 165kg bench and ~290kg deadlift.
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RU_ said:
8 weeks out from nationals.

Bodyweight is in check for once, 104.2kg yesterday and compete U105kg. Dropped 6kg over the last 8 weeks. Calories have gone up as of yesterday (thank ****, I feel tiny).

Hurt my back 2 weeks ago though, appears to have come good now, but definitely behind in the prep.

Squatted 170kg last Monday.
Benched 160kg a week ago.
Deadlifted 170kg yesterday for 3’s.

8 weeks to try and push for a 245kg squat, 165kg bench and ~290kg deadlift.
Click to expand...
You tank.

Not sure how you train but how much do you add after hitting your new rep max?

I’ve got micro plates. I’ll add anywhere from 0.5kg - 2kg depending on the exercise, how I feel etc.

They’ve been a tremendous help with dumbbell progress. Used to spend too much time swinging back and forth with a weight.

Now I never look back.
 
Coolangatta said:
You tank.

Not sure how you train but how much do you add after hitting your new rep max?

I’ve got micro plates. I’ll add anywhere from 0.5kg - 2kg depending on the exercise, how I feel etc.

They’ve been a tremendous help with dumbbell progress. Used to spend too much time swinging back and forth with a weight.

Now I never look back.
Click to expand...
My best comp total is squat 235kg, bench 157.5kg and deadlift 275kg.

Squat took a lot of work, I had a mental hurdle going above 220+ for 1.5 years, could hit it repeatedly in prep, double it, etc and shit the bed comp day, but I contribute that to cutting 4-7kg every competition for a 2 hour weigh in. This will be my first comp where I eat at a small surplus on the lead in, and won’t have to cut 5-8% bodyweight a week out from comp.

Squat - the 235kg came out of nowhere and was a 15kg comp PB, but I had doubled 230kg in prep.

Bench, if I hit a double or triple PB in prep, I’m pretty confident to hit a single PB of about 5kg typically.

Deadlifts I haven’t had to really push in comp and we have taken safe attempts for small PB’s, and it’s my most consistent lift. I’m kind of keen to load what I need for the Asia or African-Pacific world championships qualifying total and just try to hold on.
The last time I was prepping well for deadlifts, a final warm up of 270kg that absolutely flew tweaked my lower back for no reason and I had to abandon my next planned attempt of 285kg.
 
Wait, were you asking what I do with accessories or volume work after I hit a new 1RM?

Working sets of squats, bench and deadlifts I’ll just try and chip by 2.5kg - 5kg.

I’m a bit of a sandbagger on accessories.. I don’t go above 35kg dumbbells. Not a massive fan of them, and typically just try to get good muscle traction feel for accessories.
 
RU_ said:
Wait, were you asking what I do with accessories or volume work after I hit a new 1RM?

Working sets of squats, bench and deadlifts I’ll just try and chip by 2.5kg - 5kg.

I’m a bit of a sandbagger on accessories.. I don’t go above 35kg dumbbells. Not a massive fan of them, and typically just try to get good muscle traction feel for accessories.
Click to expand...
But did you ever find if say you hit 3RM deadlift then go up 5kg not hitting the 3RM?

Would you just stay on that weight until you do get 3RM with the new weight?

That’s what I’m aiming to do.

Been for instance going for a new 6RM each time with the Zercher squat. If I don’t get it I’ll just stay on that weight and increase the total number of reps I do in my four back offs by one.

I seem to get there eventually.

My body seems to respond well using the same weight for my working sets. More exposure works for me.

I guess I’m just more interested in how many sets you were doing for your heaviest working sets.
 
Coolangatta said:
But did you ever find if say you hit 3RM deadlift then go up 5kg not hitting the 3RM?

Would you just stay on that weight until you do get 3RM with the new weight?

That’s what I’m aiming to do.

Been for instance going for a new 6RM each time with the Zercher squat. If I don’t get it I’ll just stay on that weight and increase the total number of reps I do in my four back offs by one.

I seem to get there eventually.

My body seems to respond well using the same weight for my working sets. More exposure works for me.

I guess I’m just more interested in how many sets you were doing for your heaviest working sets.
Click to expand...
Can’t say I put a lot of investment in anything more than single rep maxes, I don’t find a lot of correlation to it.

I can blow up a first rep at RPE 0, then struggle on a second attempt at x amount of weight.
 
Coolangatta said:
Did you do any barbell hypertrophy work during these attempts or just use dumbbells and cables for that?
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Hypertrophy wise I have RDL’s, dumbbell bench, cable machine work, chest supported rows, etc.

Again though - I sandbag the shit out of these.
 
Powerlifting is as much (if not more) about becoming really proficient at 3 exercises and 1rm’s vs “getting stronger”. Plenty of old school guys who basically just did singles on the big 3 and nothing else.
And all the Russian (and more broadly European) programs are about accumulating volume in the comp lifts (and therefore practicing the movement) at sub-maximal percentages with minimal accessories.

As my friend once put it - someone puts $1,000,000 on the table if you add 10kg to your bench press 1rm in a month. You really going to try and tell me you wouldn’t go out and bench press every day?
 
Glorfindel said:
Powerlifting is as much (if not more) about becoming really proficient at 3 exercises and 1rm’s vs “getting stronger”. Plenty of old school guys who basically just did singles on the big 3 and nothing else.
And all the Russian (and more broadly European) programs are about accumulating volume in the comp lifts (and therefore practicing the movement) at sub-maximal percentages with minimal accessories.

As my friend once put it - someone puts $1,000,000 on the table if you add 10kg to your bench press 1rm in a month. You really going to try and tell me you wouldn’t go out and bench press every day?
Click to expand...
Good point.

In any case, I love progressive overload. You know how some say you get to a certain level where it doesn’t work anymore?

That was true for me before I started using micro plates. Now that I use them for everything, I see no need to deload.

If I’m traveling I might grab a pair of dumbbells a bit lower than usual but that’s about it.

My strength progress stalled for years because I cycled between higher and lower loads.

Don’t have that problem now, although going from full body 3x to PPL 6x has also helped. Do wish I’d trained this way years ago but oh well.
 

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Added Cossack squats (just bw) to my Monday leg day. Think I'll stick with them as I'm conscious of leg day being a bit 'linear' for most movements
 

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Strength Weight Training: Anything and Everything II

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