As you’ve all seen from my post, here I’ve set some goals for this weeks training, they are:
Deadlift: 180kg (396lbs) x 5 reps
Bench: 120kg (264lbs) x 5 reps
Squat: 150kg (330lbs) x 5 reps
Military press: 70kgs (154lbs) x 5 reps
I’ll also include my completed training diary for this week (below), and, as you’ll be able to see from the videos above (if you want to see all of my training videos head over to my YouTube page here), I’m doing pretty well with keeping on track. I hurt my low-back a little on the last rep of deadlifts on Monday, which makes me realize I’ve neglected both my soft tissue work and thus my form has suffered (you can see my t-spine rounding somewhat in the vid). I managed to get through my barbell hip extensions with a slightly increased weight (160kg x 5), and my rollouts, but I didn’t feel comfortable doing stiff-legged deadlifts whilst in pain. It felt a bit better by Wednesday, but was still not 100% by squat day on Thursday, so I took it a bit easy, got 140kg x 5 and left it. I couldn’t get my military press day in as I had a tattoo appointment on Friday, so I’ll have to leave that for next week. I’ll also have to miss Monday but will probably start again Tuesday next week after I heal up, which means I’ll be doing a few consecutive days of training, but I’ll also be doing a higher rep week (4×8) so it won’t matter too much, hopefully.
I haven’t really looked body composition or aesthetics, so I’ll include my most recent assessment in this post. I’ve been a little tighter on the diet, going to dinner more than anything is my problem, even when I try to offset the calories. It would be nice to reduce some bodyweight (specifically bodyFAT after all who says powerlifters can’t be aesthetic?), and get under 90kg for the comp (and thus drop a weight class), and if need be I could do some water and caloric manipulation to get there. At the moment keeping the diet relatively on track (without sacrificing too much on my social life) is enough for my purposes, I’ll include some, shall we say “before” pics early into the process and see if these change at all over the coming months. At the very least, you can have a chuckle at my calves.
My assessment details are as follows:
Rob Assessment 11/2/15
Arms: L40cm R39cm (15in)
Legs: L62cm R62cm (24in)
Chest: 108cm (42in)
Waist: 88cm (34in)
Glutes: 104cm (40in)
As you can see, I’ve lost 1.7kg in a week, but my bf% is admittedly pretty high. I’m not entirely sold on the measurement system we have at the gym (the calculations are made from an old ass book), especially given the low numbers on all but my iliac measurements. Still, regardless of the accuracy of this measurement, as long it is consistently inaccurate I’ll be able to gauge any body composition changes over the next few months.
As stated, next week will be a 4 set x 8 rep week, and with the resulting couple of days off due to my tattoo, I’m expecting my back to be good as new, so I might set some goals for next weeks training:
Deadlift: 160kg (352lbs) x 8 reps
Bench: 120kg (264lbs) x 8 reps
Squat: 140kg (308lbs) x 8 reps
Military press: 70kgs (154lbs) x 8 reps